Barbell Incline Bench Press

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Intermediate

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.

About Exercise

Equipment

Barbell, Incline Bench

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Chest

Secondary Muscles

Lower Back

Accessory Muscles

Glutes

Popularity Score

9

Goals

Strength
Hypertrophy
Power

Training Style

Bodybuilding
Weightlifting

Setup Requirements

Requires Rack

Yes

Requires Bench

Yes

Requires Spotter

Yes

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

Chest

10/10

Upper Chest, Mid Chest

Shoulders

7/10

Anterior Delts

Triceps

6/10

Lateral Head, Long Head

Lower Back

3/10

Erector Spinae

Glutes

2/10

Glute Max

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

120-180 seconds • Rest longer for heavy sets focused on strength.

How to Perform

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.

  1. Unrack the bar and hold it directly over your shoulders with fully extended arms.
  2. Maintain a braced core and pull your shoulder blades back and down.
  3. Control the descent, lowering the bar toward the upper chest/clavicle area.
  4. Keep elbows tucked at a 45-degree angle relative to your torso.
  5. Pause briefly when the bar lightly touches your chest.
  6. Forcefully press the bar upward, returning to the starting position.

Coaching Tips

Form Cues

  • Chest up, shoulders back.
  • Drive feet into the floor.
  • Elbows tucked at 45 degrees.
  • Keep your wrists straight.

Breathing

Inhale deeply as you lower the bar to brace the core and chest; exhale forcefully as you press the weight back up.

Tempo

3-0-1

Range of Motion

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.

Safety

Safety Notes

  • Use safeties in a power rack, especially when lifting heavy or to failure.
  • Avoid an overly steep incline, which shifts focus mainly to the shoulders.
  • Do not sacrifice range of motion for heavier weight.

Spotting

Spotters should stand behind the bench, gripping the bar with an alternating or open mixed grip, ready to assist if the lifter fails.

Common Mistakes

  • Bouncing the bar off the chest.
  • Flaring elbows out wide.
  • Losing core or back tightness.
  • Not lowering the bar far enough.

When to Avoid

  • Acute shoulder impingement or pain.
  • Severe rotator cuff injury.
  • Wrist or elbow pain.

Flexibility Needed

  • Adequate thoracic spine extension.
  • Sufficient shoulder internal rotation.

Build Up First

  • Competency in the flat barbell bench press.
  • Ability to maintain proper back arch and core tension.

Also known as

Incline Bench Press, Incline Barbell Bench Press

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