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Barbell Incline Bench Press 6s · no sound

Barbell Incline Bench Press

The 30-to-45-degree incline press that builds the upper chest, front delts, and triceps — the second pillar of any push day.

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

  1. Set the bench to about 30 to 45 degrees and lie back with feet planted flat on the floor.
  2. Grip the bar slightly wider than shoulder width and pull the shoulder blades back into the pad.
  3. Unrack the bar to full arm extension with the wrists stacked directly over the elbows.
  4. Lower the bar slowly to the upper chest with elbows tracked at about 60 to 75 degrees from the torso.
  5. Pause briefly at the chest, keeping a tight upper back and full body tension.
  6. Drive the bar back up by pressing through the upper chest and triceps until the arms lock out.

Common mistakes

  • Setting the bench too flat or too steep, which dilutes the upper-chest target either way.
  • Letting the elbows flare wide to 90 degrees, which strains the front shoulders.
  • Lifting the hips off the bench for leverage, which destabilizes the press and stresses the back.
  • Bouncing the bar off the chest to use momentum instead of a controlled touch and press.

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 Incline Bench Press

Balanced Fitness Three
Balanced Fitness Three
Days a week
3× a week
Session
~45 min
Level
Intermediate
Equipment
Gym
 Barbell Basics
Barbell Basics
Days a week
3× a week
Session
~35 min
Level
Beginner
Equipment
Gym
 Strength Essentials
Strength Essentials
Days a week
3× a week
Session
~45 min
Level
Intermediate
Equipment
Gym

Similar exercises

Barbell Bench Press Intermediate Barbell Bench Press Chest Barbell Barbell Floor Press Intermediate Barbell Floor Press Chest Barbell Barbell High Incline Bench Press Intermediate Barbell High 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 Incline Bench Press work?
Mainly the chest. It also works the front delts and triceps.
What equipment do you need for the Barbell 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 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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