Exercise library
Incline Barbell Press
The incline barbell press shifts more work toward the upper chest and front shoulders while still building heavy pressing strength.
BarbellChestIntermediate
- Equipment
- Barbell
- Focus
- Chest
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 6–10 reps.
- Muscles worked
- ChestShouldersTriceps
How to do it
- 1Set the bench to a modest incline and lie back with your eyes under the bar.
- 2Plant your feet, squeeze your shoulder blades together and grip the bar just outside shoulder width.
- 3Unrack the bar and hold it above your upper chest with straight arms.
- 4Lower the bar under control to the upper chest while keeping the elbows slightly tucked.
- 5Press the bar back up until your arms are straight and repeat.
Tips & tricks
- A moderate incline usually hits the upper chest better than an overly steep bench.
- Keep the wrists stacked and the forearms vertical at the bottom.
- Drive the feet into the floor for extra stability.
Common mistakes
- Setting the bench too high and turning it into mostly a shoulder press.
- Letting the elbows flare too hard to the sides.
- Bouncing the bar off the chest instead of controlling the descent.
