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Barbell Incline Bench Press
Beginner - Strength - Compound
Targeted Muscle Group
Chest
Recommended Equipment
Barbell
How to do it
The barbell incline bench press is an excellent exercise for targeting the upper portion of the pectoral muscles, as well as the shoulders and triceps. Here's how to perform it correctly:
Setup:
Set an adjustable bench to an incline angle of about 30 to 45 degrees. Position the bench inside a squat rack or use an incline bench press station. Load the barbell with the desired weight.
Starting Position:
Lie back on the incline bench with your feet flat on the floor. Position your eyes directly under the barbell.
Grip the barbell with your hands slightly wider than shoulder-width apart. Engage your core and maintain a slight arch in your lower back, keeping your shoulders and hips firmly on the bench.
Unrack the Barbell:
Lift the barbell off the rack with a controlled motion and move it directly above your upper chest with your arms fully extended. Ensure your wrists are straight and aligned with your forearms.
Lowering the Barbell:
Inhale and lower the barbell slowly and under control to your upper chest (around the middle to upper part of your chest).
Keep your elbows at about a 45-degree angle to your body to reduce stress on your shoulders.
Pressing the Barbell:
Exhale and press the barbell back up to the starting position by extending your arms. Ensure the movement is smooth and controlled, focusing on engaging your chest muscles.
