How to do a Barbell Incline Bench Press

Authored by Fitbod

About Barbell Incline Bench Press

Sets Logged
3,202,298
Popularity Rank
41st
Difficulty
Intermediate
Chest Strength
96 mSCORE 6th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Barbell Incline Bench Press is a variation on a standard Bench Press. Similar to Bench Press, this compound exercise primarily targets your chest, but this variation places much more emphasis on your shoulders and upper chest.

  1. Lie your back onto a bench while squeezing your shoulder blades together and place your heels firmly on the ground underneath your knees.
  2. The bench should be at 45-60 degrees and in contact with your head, shoulders, and butt.
  3. Grab ahold of the barbell just outside shoulder-width and lift the barbell so that your arms are extended over your shoulders.
  4. Keeping your core braced by breathing into your stomach and flexing the abdominal muscles, descend the barbell to your upper chest by flexing your elbows keeping them at a 45 degree angle from your torso.
  5. Gently touch your chest with the barbell before exhaling the barbell back to the starting position.

Common Mistakes

  • Bouncing the Bar

    Bouncing the bar off your chest can help you lift heavier weights, but it increases your risk of injury, and makes the exercise less effective. Focus on slowly lowering the bar, and gently tapping your chest at the bottom of the movement.

  • Flared Elbows

    Flaring your elbows out can sometimes help you lift heavier weights, but it places more tension on your shoulders. The ideal position can vary slightly from person to person, but try to keep your elbows around 45 degrees from your torso, and make small adjustments from there.

  • Keep Your Wrists Straight

    Allowing your wrist to extend in order to grab a barbell may feel more secure, and less likely to slip out of your hands. The downside is that it places a lot of tension on your wrist, and can be a limiting factor to how much weight you can move. Focus on keeping your wrist in a neutral position inline with your forearm.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    60
    lbs
    1 Rep Max
    75
    lbs
  • intermediate
    8
    reps
    75
    lbs
    95
    lbs
  • advanced
    8
    reps
    95
    lbs
    120
    lbs

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