1 / 4Incline Barbell Press
A bench press on a bench raised to about 30 degrees. The angle puts more work on the upper chest and the front of the shoulders, which flat pressing tends to miss.
ChestShouldersTriceps
- Level
- Intermediate
- Equipment
- Barbell, Bench
- Main muscle
- Chest
- Also works
- Shoulders, Triceps
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Set the bench to a 30–45° incline and lie back with your eyes under the bar.
- 2Grip the bar slightly wider than shoulder width and unrack it.
- 3Lower the bar to your upper chest with elbows at about 45°.
- 4Press it back up until your arms are straight.
Common mistakes
- Setting the bench too steep, which turns it into a shoulder press
- Bouncing the bar off the chest
- Letting the elbows flare straight out
Tips
- Keep the bench at 15 to 30 degrees
- Lower the bar to the upper chest, just below the collarbones
- Keep your shoulder blades pulled back and down on the bench
Questions
What angle is best for incline press?
Around 30 degrees works the upper chest well. Much steeper and the shoulders take over.
Should I do incline or flat press first?
Do first whichever you want to improve most. Many people start with incline to build the upper chest.
More Chest exercises
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