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Barbell High Incline Bench Press 3s · no sound

Barbell High Incline Bench Press

A steep-incline barbell press around 60 degrees that pushes most of the load into the upper chest and front shoulders.

Primary muscle
Chest
Equipment
Barbell
Difficulty
Intermediate
Movement
Push
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How to do it

  1. Set the bench to a steep incline of around 60 degrees and lie back with your feet planted flat.
  2. Grip the bar slightly wider than shoulder width and pull your shoulder blades back into the pad.
  3. Unrack the bar to full arm extension and stack the wrists directly over the elbows.
  4. Lower the bar slowly to the upper chest, just below the collarbone, with elbows tracking under the bar.
  5. Pause briefly with the bar at the chest, keeping core tension and a tight upper back.
  6. Press the bar back up along the same path until the arms are fully locked out over the upper chest.

Common mistakes

  • Setting too steep an angle near vertical, which turns the lift into an overhead press and loses chest involvement.
  • Lowering the bar to the lower chest like a flat bench, which strains the shoulders at this angle.
  • Flaring the elbows wide, which loads the front of the shoulders instead of the upper chest.
  • Lifting the hips off the bench to cheat the press, which ruins the angle and risks back strain.

Muscles worked

Primary
Chest
Secondary
Front DeltsTriceps

Same movement, other equipment

Bodyweight Elevated Push Up Intermediate Bodyweight Elevated Push Up Chest Bodyweight Parallel Bar Dips Intermediate Parallel Bar Dips Chest Bodyweight Archer Push-Up Advanced Archer Push-Up Chest Bodyweight Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight

Plans that include the Barbell High Incline Bench Press

Peak Strength Block
Peak Strength Block
Days a week
4× a week
Session
~60 min
Level
Advanced
Equipment
Gym

Similar exercises

Barbell Bench Press Intermediate Barbell Bench Press Chest Barbell Barbell Floor Press Intermediate Barbell Floor Press Chest Barbell Barbell Incline Bench Press Intermediate Barbell Incline Bench Press Chest Barbell Decline Barbell Bench Press Intermediate Decline Barbell Bench Press Chest Barbell Reverse-Grip Barbell Bench Press Intermediate Reverse-Grip Barbell Bench Press Chest Barbell

Good to know

What muscles does the Barbell High Incline Bench Press work?
Mainly the chest. It also works the front delts and triceps.
What equipment do you need for the Barbell High Incline Bench Press?
It uses a barbell. Without it, the Bodyweight Elevated Push Up and the Parallel Bar Dips train the same muscles the same way.
Is the Barbell High Incline Bench Press good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Knee Push Ups.

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