How to do the Incline Barbell Bench Press
Primary: Chest, Front Delts · also works Triceps. Also called: incline press.
Step by step
- 1
Set the bench to a 30 to 45 degree incline and lie back with your feet flat on the floor.
- 2
Grip the bar slightly wider than shoulder-width and set your shoulder blades back and down.
- 3
Unrack the bar and hold it directly over your upper chest.
- 4
Lower the bar to your upper chest just below the collarbone.
- 5
Press the bar back up until your arms are straight.
Coaching cues
- Keep the bar path mostly vertical over the upper chest
- Keep your ribs down and avoid over-arching
- Tuck elbows slightly rather than flaring
Common mistakes
- Setting the incline too steep so the shoulders take over
- Lowering the bar to the neck
- Bouncing the bar off the chest
Sets, reps and where it fits
Muscle
3–4 × 6–10
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Incline Barbell Bench Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Incline Barbell Bench Press work?
Primary: Chest, Front Delts. Secondary: Chest, Front Delts, Triceps
How many sets and reps of Incline Barbell Bench Press should I do?
For muscle: 3–4 sets of 6–10 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Incline Barbell Bench Press?
Same movement pattern, different equipment: Incline Dumbbell Press, Decline Push-Up, Machine Chest Press, Barbell Bench Press, Close-Grip Bench Press, Barbell Bench Press (Medium Grip).
Is the Incline Barbell Bench Press good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.