Incline Barbell Bench Press
Incline Barbell Bench Press is a resistance exercise - compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise - compound chest press
Exercise technique
- Rack and bench
Position the incline bench beneath the bar and set the hooks to a height you can comfortably reach while lying down.
- Body support
Set your hips and shoulder blades on the pad and press your feet evenly into the floor.
- Grip
Take an overhand grip slightly wider than shoulder width, matching both hands to the bar markings.
- Unrack
Lift the bar out of the hooks with both arms together and stabilize it over the upper-chest and shoulder line.
- Lowering path
Inhale as you lower the bar to your upper chest below the collarbone, keeping your forearms beneath the load.
- Pressing path
Reverse direction without bouncing off your chest and exhale as you raise the bar back over your shoulders.
- Rerack
After the final repetition, stabilize the bar overhead first; confirm contact with both hooks before opening your hands.
Key technique points
- Lower with control toward the upper chest.
- Keep the bar away from your throat.
- Keep your shoulder blades balanced against the backrest.
- Do not slide your hips forward.
- Set an even grip on both sides.
- Do not reach your shoulders forward when unracking.
Common mistakes
Lowering toward the neck
Do not touch the bar to your collarbone or throat; choose a path you can control over the upper chest.
Sliding the hips
Do not slide downward to reduce the incline; establish foot support and stabilize your pelvis on the pad.
Excessive elbow flare
Do not force your elbows directly sideways; maintain a natural upper-arm path beneath your wrists during the descent.
Unracking with one arm
Do not clear one hook before the other; extend both elbows together without disrupting shoulder-blade position.
Bouncing off the chest
Do not strike your upper chest to drive the bar upward; slow the load muscularly at the bottom.
Bending the wrists
Do not let the bar roll toward your fingers; keep the heel of your palm above your forearm and maintain that alignment when reracking.
Frequently asked questions
Incline Barbell Bench Press: why is “Lowering toward the neck” a mistake?
Do not touch the bar to your collarbone or throat; choose a path you can control over the upper chest.
Incline Barbell Bench Press: why is “Sliding the hips” a mistake?
Do not slide downward to reduce the incline; establish foot support and stabilize your pelvis on the pad.
Incline Barbell Bench Press: why is “Excessive elbow flare” a mistake?
Do not force your elbows directly sideways; maintain a natural upper-arm path beneath your wrists during the descent.
Incline Barbell Bench Press: why is “Unracking with one arm” a mistake?
Do not clear one hook before the other; extend both elbows together without disrupting shoulder-blade position.
Incline Barbell Bench Press: why is “Bouncing off the chest” a mistake?
Do not strike your upper chest to drive the bar upward; slow the load muscularly at the bottom.
Incline Barbell Bench Press: why is “Bending the wrists” a mistake?
Do not let the bar roll toward your fingers; keep the heel of your palm above your forearm and maintain that alignment when reracking.
What should I focus on when doing Incline Barbell Bench Press?
Lower with control toward the upper chest. Keep the bar away from your throat. Keep your shoulder blades balanced against the backrest. Do not slide your hips forward. Set an even grip on both sides. Do not reach your shoulders forward when unracking.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.