How to do Incline Barbell Bench Press

Incline Barbell Bench Press is a compound exercise targeting the chest: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: shoulders, triceps. Equipment: barbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Set the bench to a 30-45 degree incline, lie back on it, and plant your feet firmly on the floor
2. Squeeze your shoulder blades together, push your chest out, and grip the bar slightly wider than shoulder width
3. Unrack the bar and lock out your arms so the bar sits over your upper chest
4. Lower the bar under control to your collarbone/upper chest area
5. As the bar lightly touches your chest, press it back up powerfully but with control

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Push-Up, Incline Push-Up
• Same muscle, different equipment: Flat Dumbbell Press, Incline Dumbbell Press, Dumbbell Fly

More chest exercises

• Barbell Bench PressBar ile Bench Press
• Decline Barbell Bench PressAşağı Eğimli Bar Bench Press
• Flat Dumbbell PressDambıl ile Bench Press
• Incline Dumbbell PressEğimli Dambıl Press
• Dumbbell FlyDambıl Fly
• Incline Dumbbell FlyEğimli Dambıl Fly