VARIATIONS
- Incline Dumbbell PressSeatedChest · Dumbbell · Incline Bench
- Smith Machine Incline PressChest · Shoulders · Smith Machine · Incline Bench
- Barbell Bench PressShoulder-widthFlatMiddle Chest · Chest · Barbell · Bench
- Decline Barbell Bench PressDeclineChest · Barbell · Decline Bench
- Incline Dumbbell Hammer PressAt the sidesNeutralSeatedUpper Chest · Chest · Dumbbell · Incline Bench
- Incline Dumbbell Overhead PressShoulders · Upper Chest · Dumbbell · Incline Bench
Incline Barbell Bench Press
Barbell lowers to touch the upper chest near the collarbone.
This compound push movement targets the upper chest while engaging the shoulders and triceps. It builds pressing strength and muscle mass across the upper torso.
HOW TO DO IT
- Lie back on an incline bench with feet flat on the floor.
- Grip the barbell with hands spaced slightly wider than shoulder width.
- Unrack the bar and hold it directly over your upper chest.
- Lower the bar slowly until it touches your upper chest.
- Press the bar back up to the starting position forcefully.
- Return the bar to the rack after completing your set.
COMMON MISTAKES
- Bouncing the bar off the chest for momentum.
- Flaring elbows out too wide at the bottom.
- Lifting hips off the bench during the press.
- Using a grip that is too wide or too narrow.
TIPS
- Retract your shoulder blades to create a stable base.
- Drive through your heels to maintain full-body tension.
- Keep your wrists straight and stacked over your elbows.
- Touch the bar to the upper chest near the collarbone.
SAFETY
- Always use a spotter when lifting heavy loads near failure.
- Secure the bar with collars to prevent plate sliding.
DETAILS
- Muscles
- Chest
- Equipment
- BarbellIncline BenchBench
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Bench press
- Load position
- On the back
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Wide
- Body position
- Lying on the back
- Bench angle
- Incline
SIMILAR EXERCISES
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Ratings
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