Strength Training · Bodybuilding · Powerlifting
Incline Barbell Bench Press
The incline barbell bench press is a bench-supported press that trains your upper chest, front shoulders, and triceps. The raised bench changes the pressing angle compared with a flat bench.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Set the bench to a 30–45-degree incline if adjustable.
- Lie back with your eyes beneath the bar and your feet flat on the floor.
- Draw your shoulder blades together against the bench.
- Grip the bar slightly wider than shoulder-width with your thumbs wrapped around it.
- Unrack the bar to a straight-arm position above your shoulders.
- Lower the bar under control to lightly touch your upper chest below your collarbones.
- Press the bar upward and slightly back until your elbows are straight above your shoulders.
- Return the bar to both rack hooks after your final repetition.
Form cues
- Keep your wrists over your elbows.
- Keep your chest lifted.
- Exhale as you press.
Common mistakes
- Elbows flared straight sidewaysKeep your upper arms roughly 45–60 degrees from your torso rather than pointing directly outward.
- Bouncing off your chestSlow the final part of the descent so you reverse direction without using your chest as a spring.
- Lifting your hipsKeep your buttocks on the pad with only a small, natural lower-back arch.
Safety
A failed repetition can trap the bar on your chest or neck. Excessive load or an uncontrolled descent can strain your shoulders, especially as fatigue changes your technique.
- Use a spotter or correctly positioned safety supports; test the supports with an empty bar before loading.
- Set the rack hooks low enough to clear them without shrugging your shoulders off the pad.
- Secure the plates with collars before lifting.
- Warm up with light sets and choose a working load that leaves about two controlled repetitions in reserve.
If you have shoulder pain or a recent shoulder injury, choose a pain-free lighter variation or get guidance from a physiotherapist before loading this press.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Olympic Incline Bench
- Weight Plate
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–4
- Target
- 6–10 reps
- Rest
- 2 min
Use a consistent bench angle so your logged weights are comparable between sessions.