Incline Barbell Bench Press
Set bench 30–45°. Retract shoulder blades, feet planted, grip just outside shoulders. Lower barbell to upper chest with elbows ~45°, then press up and slightly back, keeping chest up and hips on bench to target upper chest, shoulders, and triceps.
Muscles worked
Primary
Secondary
Equipment
BarbellBench
How to do it
- Lie on the incline bench with feet planted and eyes under the bar.
- Pull your scapulae down and back and keep the ribs controlled.
- Start with the bar over the upper chest, wrists stacked over elbows.
- Lower the bar under control with elbows about 45 degrees from your ribs.
- Press back up until the elbows reach a strong lockout.
- Keep the shoulders pinned to the bench through the whole rep.
Watch for
- Wrists bending back under the load.
- Elbows flaring straight out from the shoulders.
- Hips lifting off the bench to finish the press.
Breathing
Inhale and brace before lowering, exhale through the press.
Tip
Stop the descent where you can keep the shoulders stable and the forearms vertical.
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