The incline barbell press is performed on a bench set to about 30 degrees, lowering the bar to the upper chest and pressing it back up. It targets the upper chest and front shoulders with heavy loads, and is a main movement for developing a fuller upper chest.
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4
Sets
10
Reps
Barbell
Equipment
7.20
Cal/min
🎯 Muscles Worked
🎯
Primary
Upper chest
➕
Secondary
Triceps, Shoulders
📋 How To Perform Incline Barbell Bench Press
1
Set the bench to 30–45° incline, grip the bar slightly wider than shoulder-width.
2
Unrack, lower the bar to your upper chest/collarbone area.
3
Press up and slightly back until arms lock out.
4
Keep your elbows at roughly 45° from your torso, not flared to 90°.
5
Maintain shoulder blade retraction throughout the set.
💡 Benefits of Incline Barbell Bench Press
Develops the upper chest and the front delts and triceps with heavy loading, and carries over well to overhead pressing. Many lifters find it a good partner to the flat bench for balanced chest development.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 6 to 10 reps with a spotter or safety arms. Use roughly a 30 degree bench angle, and lower the bar slowly to the upper chest, a few centimetres below the collarbone.
⚠️ Common Mistakes to Avoid
Setting the incline too steep so the shoulders take over
Bouncing the bar off the upper chest
Lifting the hips off the bench
✅ Pro Tips
Use roughly 30 degrees and lower the bar to the upper chest
Keep the shoulder blades pinned back and down on the bench
🛡️ Safety Notes
Use a spotter or safety arms, because the bar travels close to the face and throat on an angled path. Stop if you feel sharp shoulder pain.
🔁 Progressions & Regressions
Make it harderpause at the chest for one second.
Make it easierincline dumbbell press with lighter weight.
