Incline Barbell Bench Press tutorial
The incline barbell bench press is performed on a 30–45 degree bench and places more emphasis on the upper chest and front delts. It builds a fuller, more balanced chest and upper-body pressing strength, and suits intermediate lifters.
How to perform
- Set the bench to 30–45 degrees and lie so your eyes are under the bar.
- Grip slightly wider than shoulder-width and pull your shoulder blades back and down.
- Plant your feet firmly and unrack the bar.
- Lower the bar under control to your upper chest, just below the collarbones.
- Keep your elbows at roughly 45–60 degrees from your torso.
- Press the bar up and slightly back over your face until your arms are straight.
Breathing: Inhale as you lower the bar and exhale as you press it up.
Key tips
- Keep the incline at or below 45 degrees so it doesn't become a shoulder press.
- Keep your shoulder blades retracted and pinned to the bench.
- Always use a spotter for heavy sets.
Common mistakes
- Lowering the bar to the mid or lower chest.
- Flaring the elbows to 90 degrees and stressing the shoulders.
- Lifting the hips off the bench to push more weight.
Safety: Those with shoulder issues should start light with a controlled range or use incline dumbbells or a machine.
ChestPrimary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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