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Barbell Incline Bench Press

How to do it step by step, and the muscles it works.

Body part
Chest
Equipment
Barbell
Type
Compound
  1. Barbell Incline Bench Press, position 1 of 2Position 1 of 2
  2. Barbell Incline Bench Press, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Set the bench to 30–45° and lie back with your eyes under the bar and your feet flat on the floor.
  2. Grip the bar a little wider than your shoulders, pull your shoulder blades back and unrack it.
  3. Lower the bar to your upper chest, just below your collarbones, with your elbows slightly tucked.
  4. Press it straight back up over your shoulders until your arms are straight.
  5. Wrap your thumbs around the bar and use a spotter or a rack with safety arms when you go heavy.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Incline Barbell Bench Press · Low Incline Barbell Press · Barbell Incline Press · Incline Barbell Press · Incline Bench Press (Barbell)

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