Barbell Incline Bench Press

Description

The barbell incline bench press is a pressing exercise performed on a bench inclined at roughly 30 to 45 degrees. The angle biases the clavicular (upper) head of the pectoralis major and the anterior deltoid, making it one of the most important exercises for developing a complete, balanced chest. It is a staple of bodybuilding and powerlifting accessory work.

Muscle Group

Chest, Front Deltoid, Triceps

Equipment Required

Barbell

Barbell Incline Bench Press Instructions

Set an adjustable bench or use a fixed incline bench at roughly 30 to 45 degrees. 30 degrees biases the chest most; steeper angles bias the shoulders.
Lie back on the bench with your eyes directly under the bar. Plant both feet firmly on the floor.
Grip the bar with hands slightly wider than shoulder-width. Wrap your thumbs around the bar.
Pull your shoulder blades down and back into the bench, lift your chest, and brace your core.
Unrack the bar with straight arms and bring it over your upper chest. Take a deep breath in.
Lower the bar under control to your upper chest, allowing your elbows to flare to roughly 45 to 75 degrees from your torso.
Press the bar back up and slightly toward your face, finishing with arms locked out over your upper chest. Exhale as you press.
Rack the bar safely with the help of a spotter when working near maximum loads.