Incline Barbell Bench Press

Muscle Groups Involved

Chest/Pecs - Upper - Primary
Delts - Front - Primary
Triceps - Primary

Highlights

Lower the bar to your nipples.
Raise the bar over collarbones at the top of the movement.
Think about bringing elbows together as you press to feel the contraction better.

Description

The Incline Barbell Bench Press is a compound upper-body exercise that targets the upper chest (clavicular portion of the pectoralis major), shoulders, and triceps. To perform the Incline Barbell Be

The Incline Barbell Bench Press is a compound upper-body exercise that targets the upper chest (clavicular portion of the pectoralis major), shoulders, and triceps. To perform the Incline Barbell Bench Press start on an incline bench set at 30–45 degrees. Brace your abs, depress your shoulders down and back and unrack the bar. Start the movement by lowering the barbell to your nipples, pausing briefly in the stretched position. Make contact with your chest or go as low as you can while still avoiding pain. Press the weight back up to the starting position. Pause briefly at the top before repeating for as many reps as desired.

Common Mistakes

Do not flare your elbows out to the sides. Do bounce the bar off your chest

Do not flare your elbows out to the sides. Do bounce the bar off your chest or stop too short without touching. Do not push through pain if you cannot perform the required range of motion. Do not keep your back flat on the bench. Do not arch your lower back excessively. Instead arch your upper back into a comfortable position.

Pro Tips

Imagine an invisible elastic string that pulls your elbow pits together whe

Imagine an invisible elastic string that pulls your elbow pits together when pressing the weight back up. This will increase chest activation. You can also think about performing a scooping motion when pressing to target the upper chest even more. Start with the bar lower on your chest around the height of your nipples and raise the bar over your collar bones or throat at the top of the range of motion.

Purpose

The Incline Barbell Bench Press strengthens the upper chest and increases t

The Incline Barbell Bench Press strengthens the upper chest and increases the range of motion of your shoulders. It is a great choice for creating a V-tape physique and is important for well rounded chest development. It can also be useful for overhead athletes.

Form

The bar should land around the height of your nipples at the bottom of the

The bar should land around the height of your nipples at the bottom of the press and above your collarbones at the top of the press. The higher the incline, the more emphasis on your shoulders. The lower the incline, the more emphasis on chest.

Additional Names

Incline Press, Incline Bench,