Incline Barbell Bench Press
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Strength Training
Pressing
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Barbell
Incline Bench
Power Rack or Bench Press Station
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Intermediate
Overview
The Incline Barbell Bench Press is a compound pressing exercise that emphasizes the upper chest and shoulders. By setting the bench at an incline, the movement shifts the pressing angle, helping to develop the clavicular head of the pectoralis major while still engaging the triceps and anterior deltoids for powerful upper body strength.
Muscles Worked
PRIMARY:
Pectoralis major
Anterior deltoids
SECONDARY:
Triceps brachii
Serratus anterior
STEP-BY-STEP INSTRUCTIONS
Set the incline bench to a 30-45° angle and position yourself under the bar with eyes directly below it.
Plant your feet firmly on the ground, maintain a slight arch in your lower back, and grip the bar slightly wider than shoulder-width.
Unrack the barbell and position it above your upper chest with arms fully extended.
Lower the bar under control to the upper portion of your chest, keeping elbows at about a 45° angle to your body.
Press the bar back up to the starting position by driving through your chest and triceps.
Repeat for the desired number of repetitions.
Benefits
Focuses on developing the upper chest for a fuller, balanced physique
Improves pressing strength in a different angle than flat bench, helping with overall chest development
Engages the shoulders and triceps to assist in stronger pushing mechanics
COACHING CUES
Drive your feet into the floor for a strong base
“Lower the bar with control (don't bounce off your chest)
Think about pushing the bar up and slightly back to stay on the bar path
Keep your shoulder blades pulled together throughout the lift
Notes
Include the barbell bench press in full-body or upper-body training days. Ideal for strength development in low rep ranges (3–6), or muscle growth with moderate reps (6–12). Always prioritize proper form and consider using a spotter for safety when lifting near-maximal loads.