Barbell press on an incline bench targeting the upper chest, anterior shoulders, and triceps. This compound movement builds strength and muscle size in the upper pectoral region.
Barbell, Incline Bench
3/5 • Intermediate
Chest
Lower Back
Glutes
9
Yes
Yes
Yes
Medium
Moderate
Upper Chest, Mid Chest
Anterior Delts
Lateral Head, Long Head
Erector Spinae
Glute Max
6-12 reps
120-180 seconds • Rest longer for heavy sets focused on strength.
Lie on an incline bench set between 30 and 45 degrees, securing your feet flat on the floor for stability. Grip the barbell slightly wider than shoulder-width using a pronated grip, maintaining stacked wrists and elbows.
Inhale deeply as you lower the bar to brace the core and chest; exhale forcefully as you press the weight back up.
3-0-1
Lower the barbell until it lightly touches the upper chest or just below the clavicle, stopping short of bouncing. Fully extend the elbows at the top without locking out.
Spotters should stand behind the bench, gripping the bar with an alternating or open mixed grip, ready to assist if the lifter fails.
Incline Bench Press, Incline Barbell Bench Press
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