Barbell Incline Bench Press
Auto DetectedBarbell incline bench press is a compound upper body push that targets the upper chest, front shoulders, and triceps to build strength and hypertrophy in the chest and shoulders; performed on a 30-45 degree incline bench for greater upper pec emphasis.
About Exercise
Equipment
Barbell, Incline Bench, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest
Shoulders
7/10Anterior Delts
Triceps
7/10Lateral Head
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds • Longer for heavier sets
How to Perform
Set up an adjustable bench at 30-45 degrees inside a power rack. Load the barbell with plates and secure with collars. Lie back with eyes under the bar, feet flat on the floor.
- Grip bar slightly wider than shoulders, thumbs wrapped around.
- Unrack bar by straightening arms, hold above upper chest.
- Inhale and lower bar controlled to upper chest, elbows at 45 degrees.
- Pause briefly when bar touches chest.
- Exhale and press bar up in arc to full arm extension.
- Rerack bar after reps.
Coaching Tips
Form Cues
- Squeeze shoulder blades down and back.
- Elbows tucked at 45 degrees.
- Drive through heels.
- Press through chest.
- Keep butt on bench.
Breathing
Inhale during the lowering phase and exhale forcefully during the press while bracing your core.
Tempo
3-1-1
Range of Motion
Lower bar until it touches upper chest with upper arms parallel to floor; press to full elbow extension without hyperextending.
Safety
Safety Notes
- Avoid if acute shoulder impingement present
- Use spotter for heavy sets
- Set safety pins just below chest level
- Do not use thumbless grip
- Maintain neutral neck position
Spotting
Spot from behind, hands under bar at chest level ready to lift if needed; assist on unrack and rerack for heavy loads.
Common Mistakes
- Flaring elbows wide
- Bouncing bar off chest
- Excessive back arch
- Lifting glutes off bench
- Incomplete range of motion
When to Avoid
- Shoulder impingement
- Pectoral strain
- Wrist instability
Flexibility Needed
- Shoulder flexion to 150 degrees
- Thoracic extension
- Ankle stability for leg drive
Build Up First
- Master flat bench press form
- Proper bracing technique
- Grip strength competency
Also known as
Incline Barbell Press, Incline Bench Press
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