Incline Bench Press
BarbellStrength
No video available
The Incline Bench Press is a compound pressing exercise performed on an incline bench using a loaded barbell, primarily targeting the upper chest for pressing strength and hypertrophy. It also heavily engages the anterior deltoids and triceps as secondary movers, building overall pushing power. Popular with bodybuilders and strength athletes alike, it requires a barbell, weight plates, and an incline bench set typically to 30-45 degrees, and suits lifters from intermediate through advanced levels.
How to Perform Incline Bench Press
- 1Set an incline bench to 30-45 degrees and load a barbell on the rack at the head of the bench. Lie back on the bench with your eyes roughly under the bar, feet flat on the floor.
- 2Grip the bar slightly wider than shoulder-width with both hands, wrists straight and stacked over your elbows.
- 3Unrack the bar by extending your arms, then position it directly over your upper chest/shoulder line, retracting your shoulder blades and pressing your upper back into the bench.
- 4Inhale and brace your core, then lower the bar under control to your upper chest, elbows tracking at roughly a 45-75 degree angle from your torso.
- 5Touch the bar lightly to your upper chest, then exhale as you press it back up in a straight line to full elbow lockout.
- 6Keep your glutes and shoulder blades pinned to the bench throughout each rep, avoiding excessive arching.
- 7After your final rep, re-rack the bar carefully by guiding it back onto the rack supports.
- 8Key form tips: Keep wrists stacked over elbows and drive through a stable foot position; avoid letting the bar drift toward your neck. Common mistakes: flaring elbows to 90 degrees (strains shoulders), bouncing the bar off the chest, or lifting hips off the bench for extra leverage. Use a spotter for heavy attempts.