Incline Barbell Bench Press
The incline barbell bench press is a compound pressing exercise done on an upward-angled bench. It builds the upper chest and front of the shoulders, with the triceps helping to finish each rep. It suits beginners who have learned a basic bench press and anyone wanting more upper chest work in their training.
Muscles worked
The Incline Barbell Bench Press mainly works your chest, with your triceps and anterior delts helping.
Setting up
- Set the bench to around 30 degrees if you're new to this lift, and no higher than 45 degrees. Steeper angles shift more of the work onto the front delts and less onto the chest.
- Set the bar on the rack at a height where you can unrack it with your arms nearly straight, without stretching. Use a rack with safety arms or have a spotter if you're training close to your limit.
- Lie back with your eyes under the bar, bum and upper back in firm contact with the bench, and feet flat on the floor directly under or slightly behind your knees.
- Take a grip slightly wider than shoulder-width, wrapping your thumbs fully around the bar. Pull your shoulder blades back and down so your chest lifts toward the ceiling.
How to do the Incline Barbell Bench Press
- Press the bar up off the hooks to straight arms, then move it over your shoulders so it sits stacked above your upper chest, not your face.
- Take a breath in and tense your stomach, keeping your shoulder blades pinched against the bench and your feet pressed into the floor.
- Lower the bar under control, with your elbows at roughly 45 to 70 degrees from your sides, rather than flared straight out.
- Touch the bar lightly to your upper chest, just below the collarbone, with your forearms close to vertical.
- Press the bar up and slightly back so it finishes directly over your shoulders, driving your feet into the floor as you push.
- Straighten your arms fully at the top without letting your shoulders roll forward, then breathe in and repeat.
- When your set is done, guide the bar back into the hooks before you relax your grip.
Form tips
- Keep your wrists stacked directly over your elbows, so the bar sits low in the heel of your palm rather than bending back.
- Think about squeezing the bar apart as if you were bending it. This helps keep tension through your chest and stops your elbows drifting out.
- Keep your chest high and your shoulder blades tucked back for the whole set, so the load stays on your chest rather than the front of your shoulders.
- Use lighter weights than you would on a flat bench. Most people find the incline version noticeably harder, so start with the empty bar (usually 20 kg) and add weight gradually.
- Control the way down for about two seconds and press up with intent. Never bounce the bar off your chest.
Common mistakes
Bench set too steep
Lower the bench to between 30 and 45 degrees. If it's close to upright, the lift becomes mostly a shoulder press and your chest does far less.
Lowering the bar to the lower chest or neck
Aim for your upper chest, just below the collarbone. Pause the bar lightly there on lighter sets so you learn the right spot.
Elbows flared out wide
Tuck your elbows to around 45 to 70 degrees from your torso. Your forearms should be close to vertical when the bar touches your chest.
Bum or back lifting off the bench
Lower the weight and keep your bum, upper back and head on the bench throughout. Press your feet firmly into the floor to drive the bar up rather than arching to heave it.
Sets and reps
| Build strength | 3-5 sets of 3-6 reps with a heavy but controlled weight, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, resting 60-90 seconds between sets, stopping each set with a rep or two left in reserve. |
| Fat loss and general fitness | 2-3 sets of 10-15 reps with a lighter weight, resting about 60 seconds, as part of a full-body session 2-3 times a week. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Incline Barbell Bench Press alternatives
Machine taken, or want some variety? These work the same main muscles.
Incline Barbell Bench Press FAQs
What angle should I set the bench to for an incline bench press?
Aim for 30 to 45 degrees. Around 30 degrees is a good starting point because it targets the upper chest while keeping the front delts from taking over. Going above 45 degrees makes it more of a shoulder exercise.
Is incline bench press better than flat bench press?
Neither is better, they just emphasise different areas. The incline puts more focus on the upper chest and front delts, while the flat bench lets most people lift heavier. Many lifters include both in their plan.
Why can I lift less on incline than on flat bench?
The incline angle puts more demand on your front delts and takes some load off the chest, and most people are weaker in that position. It's normal to lift noticeably less, so start light and focus on good form before adding weight.
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