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Barbell Wide-Grip Incline Bench Press
A wide-grip incline bench press variation targeting upper chest and anterior deltoids to build upper body pushing strength and hypertrophy; emphasizes outer pectorals with controlled pressing.
About Exercise
Equipment
Barbell, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest
Shoulders
8/10Anterior Delts
Triceps
6/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Adjust incline bench to 30-45 degrees in a rack. Lie back with feet flat on floor, grip barbell overhand wider than shoulders.
- Retract and depress shoulder blades against bench.
- Unrack bar above upper chest with arms extended.
- Inhale and lower bar controlled to upper chest, elbows at 45 degrees.
- Exhale and press bar straight up to start position using chest.
- Drive feet into floor for stability.
- Rerack bar securely after set.
Coaching Tips
Form Cues
- Shoulders down and back
- Elbows tucked 45 degrees
- Drive through chest
- Feet planted firm
- Control descent
Breathing
Inhale during eccentric lowering, brace core, exhale forcefully during concentric press.
Tempo
3-0-1
Range of Motion
Lower bar until it touches upper chest below collarbones; press until arms are nearly straight without elbow lockout.
Safety
Safety Notes
- Use spotter for heavy sets
- Secure collars on barbell
- Warm up shoulders thoroughly
- Avoid if acute shoulder pain
- Set rack safeties at chest height
- Do not use suicide grip
Spotting
Spotter stands behind, assists unrack, places hands under bar for support on failed reps; focus on wrists and elbows.
Common Mistakes
- Flaring elbows wide
- Bouncing bar off chest
- Over-arching lower back
- Incomplete range of motion
- Grip too wide causing wrist strain
When to Avoid
- Shoulder impingement
- Pectoral strain
- Recent chest surgery
Flexibility Needed
- Shoulder flexion to 150 degrees
- Thoracic extension
Build Up First
- Master flat bench press form
- Shoulder stability competency
Also known as
Wide Grip Incline Bench Press, Incline Wide Grip Press, Wide Incline Barbell Press
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