Barbell Incline Bench Press

Barbell Incline Bench Press


This exercise involves lying on an incline bench and lifting a barbell from chest level to arm's length, targeting the upper chest, shoulders, and triceps. It is a popular compound exercise for building upper body strength and muscle mass.

Muscle Group

Equipment Required

Barbell Incline Bench Press Instructions

  1. Set up the bench at a 45-degree angle.
  2. Lie down on the bench with your feet flat on the ground and your back pressed firmly against the bench.
  3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
  5. Lower the barbell slowly and under control until it touches your chest.
  6. Push the barbell back up to the starting position, exhaling as you lift.
  7. Repeat for the desired number of repetitions.
  8. When finished, carefully rack the barbell back on the rack.

Barbell Incline Bench Press Form & Visual

Barbell Incline Bench Press

Barbell Incline Bench Press Benefits

  • Targets the upper chest muscles, helping to create a more defined and aesthetically pleasing chest
  • Engages the triceps and shoulders as secondary muscles, providing a full upper body workout
  • Allows for heavier weights to be lifted compared to other chest exercises, leading to greater strength gains
  • Improves overall pushing strength, which can translate to improved performance in other exercises and daily activities
  • Can be easily modified by adjusting the angle of the bench to target different areas of the chest

Barbell Incline Bench Press Muscles Worked

  • Pectoralis major (upper fibers)
  • Anterior deltoids
  • Triceps brachii
  • Clavicular head of the pectoralis major
  • Serratus anterior

Barbell Incline Bench Press Variations & Alternatives