Incline Bench Press (Barbell)

Press the barbell on an incline bench. Lower the bar to your upper chest. This builds the clavicular (upper) head of the pecs.

Quick facts

Primary and secondary muscle groups targeted by this movement.

upper chest

front shoulders

What you need and how to position yourself before starting.

barbelladjustable bench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie back on an incline bench set at a 30 to 45-degree angle.
- Position your feet flat on the ground for stability.
Step 2Grab the Bar
- Using an overhand grip, grasp the barbell with your hands slightly wider than shoulder-width apart.
- Ensure your grip is secure and your wrists are straight.
Step 3Position Your Body
- Retract your shoulder blades and keep your back pressed against the bench.
- Engage your core and ensure your head, shoulders, and buttocks are in contact with the bench.
Step 4Lift the Bar
- Unrack the barbell by extending your arms and bringing it above your chest.
- Keep your elbows slightly bent and lower the barbell to your upper chest in a controlled manner.
Step 5Press the Bar
- Push the barbell back up to the starting position by extending your arms.
- Ensure that your elbows do not flare out excessively and maintain a straight line from your wrists to your elbows.
Step 6Repeat
- Perform the desired number of repetitions, maintaining proper form throughout each rep.
Step 7Finish the Exercise
- After completing your reps, carefully rack the barbell back onto the bench supports.
- Sit up slowly and ensure you are stable before standing up.