Barbell Incline Bench Press

How to do the Barbell Incline Bench Press

The incline bench press sets the bench at an angle, usually 30 to 45 degrees, so the bar travels more upward than forward. It shifts emphasis toward the upper fibers of the chest and the front delts while still letting you use meaningful load.

Set up

1. 1Set the bench between 30 and 45 degrees; lower angles keep more of the work on the chest.
2. 2Sit back with your eyes under the bar, feet planted, and shoulder blades pulled together and down.
3. 3Grip a little wider than your shoulders, unrack, and bring the bar over your collarbone.

The movement

1. 1Brace and lower the bar to your upper chest, a few inches below the collarbone.
2. 2Keep your forearms vertical and your elbows slightly tucked as the bar descends.
3. 3Touch lightly and press back up along the same path.
4. 4Finish with the bar stacked over your shoulders and collarbone.

Cues

• Chest up to the bar
• Shoulder blades pinned
• Bar to the upper chest
• Drive through your feet

Common mistakes

Setting the bench so steep the lift becomes a shoulder press.

Keep the angle at 45 degrees or lower so the chest stays involved.

Lowering the bar to the middle of the chest.

Aim higher on the chest; on an incline the bar path should end near the collarbone.

Arching so hard the torso flattens the incline.

Keep a moderate arch with your glutes on the seat so the angle you set is the angle you press at.

Also works: Serratus anterior, Upper back, Core

Sets and reps

• For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
• For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
• Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

• Barbell Bench PressBarbell
• Barbell Close-Grip Bench PressBarbell
• Barbell Decline Bench PressBarbell
• Barbell Reverse-Grip Bench PressBarbell
• Barbell Wide-Grip Bench PressBarbell
• Dumbbell Bench PressDumbbell
• Smith Machine Bench PressSmith machine
• Dumbbell Decline Bench PressDumbbell
• Dumbbell Incline Bench PressDumbbell
• Dumbbell Neutral-Grip Bench PressDumbbell
• Smith Machine Close-Grip Bench PressSmith machine

Alternatives

Other exercises for the chest, for when the barbell is taken or you want a change.

• Archer Push-UpBodyweight
• Band Chest PressResistance band
• Band Incline Chest PressResistance band
• Cable Chest FlyCable
• Cable Chest PressCable
• Cable CrossoverCable
• Cable Decline Chest PressCable
• Cable High-to-Low FlyCable

Questions

What muscles does the Barbell Incline Bench Press work?

The Barbell Incline Bench Press mainly works the chest, front delts and triceps.

What equipment do you need for the Barbell Incline Bench Press?

A barbell.

How many sets and reps of the Barbell Incline Bench Press?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Barbell Incline Bench Press?

Archer Push-Up, Band Chest Press, Band Incline Chest Press and Cable Chest Fly work the same main muscle.