Incline Barbell Bench Press

Incline Barbell Bench Press

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Shoulders, Triceps
Equipment Barbell
Emphasis Compound
Type Push

Incline Barbell Bench Press Instructions

  • Set the bench to an angle between 30 and 40 degrees or find a pre-set incline bench.
  • Focus on pinching your shoulder blades (scapulas) together as you lie back on the bench.
    • This creates a stable shoulder position to press from.
  • Grip the barbell slightly wider than shoulder width.
  • Try to ‘break the bar’ in half as you grip it, this will create lat and upper back tightness.
  • Lower the barbell at a slight angle away from you with the bar touching just above your nipple line.
  • Since the bar descent was slightly away from you, remember to press on the same path upward.
  • Do not let your butt come off of the bench or excessively arch your back.


  • Load your chest and triceps to complete the movement. 
  • The higher the incline of the bench, the more you are going to use your shoulders.
  • Pause for a second before pressing upwards off the chest.
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