Exercise guide · Chest

Barbell Incline Bench Press

Incline barbell bench press targets the upper chest and front shoulders on a 30–45° bench. Keep shoulder blades set and lower the bar to upper chest with control.

  • Targets: Chest
  • Equipment: Barbell
  • Type: Compound
Barbell Incline Bench Press exercise illustration showing the movement position

Step by step

How to do the Barbell Incline Bench Press

  1. Set an incline bench to 30–45° in a rack with the bar at upper-chest height.
  2. Lie back, feet flat, and grip slightly wider than shoulder-width.
  3. Retract shoulder blades with a slight upper-back arch.
  4. Unrack and lower the bar to upper chest or collarbone with control.
  5. Press the bar straight up until arms are extended without hard lockout.
  6. Re-rack the bar on the hooks after your last rep.

Form cues

  • Lower to upper chest, not the neck
  • Wrists straight under the bar
  • Elbows slightly tucked
  • Feet planted, glutes on the bench

Common mistakes

  • Bench too steep, stressing shoulders
  • Bar drifting toward the face
  • Bouncing at the bottom
  • Losing shoulder blade position

Muscles worked

Primary

Chest

Secondary

Triceps and Front delts

Safety: Check the bar clears your face on the way up; reduce incline or weight if shoulders feel strained.

Alternatives

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