Chest · Compound

Incline Barbell Bench Press

An incline press that shifts emphasis to the upper chest and front shoulders.

MAIN MUSCLE
Upper chest
ALSO WORKS
Front delts, Triceps
EQUIPMENT
Barbell, Incline bench
LEVEL
Intermediate
REPS
6-10
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set the bench to 30-45 degrees and lie back with the bar over your eyes.

  2. Grip slightly wider than shoulders, retract the shoulder blades and unrack.

  3. Lower the bar to the upper chest just below the collarbones.

  4. Press up until the arms are straight over the shoulders.

COMMON MISTAKES

  • Flaring elbows to 90 degrees; tuck them to roughly 45-70 degrees from the torso.
  • Losing shoulder-blade retraction; pin the blades back and down before the first rep.
  • Bouncing the weight; control the descent and pause lightly at the bottom.

TIPS

  • Drive your feet into the floor and push yourself away from the weight.

QUESTIONS

Which muscles does Incline Barbell Bench Press work?

The main muscle is Upper chest. It also works Front delts, Triceps.

How many reps should I do?

FORGE suggests 6-10 reps for Incline Barbell Bench Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Incline Barbell Bench Press?

These train the same muscles: Incline Dumbbell Press, Smith Machine Incline Press, Landmine Press.