Incline Bench Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Lie on the incline bench, grip the barbell slightly wider than shoulder-width, and retract your shoulder blades.
• Unrack the bar and hold it locked out directly over your upper chest.
• Lower the bar under control until it touches your upper chest, keeping your elbows tucked at roughly 45 degrees.
• Press the bar explosively upward and slightly backward until your arms are fully extended.

Common mistakes

• Bouncing the barbell off the chest at the bottom of the repetition.
• Flaring the elbows out at a 90-degree angle, which places excessive stress on the shoulder joints.
• Lifting the glutes off the bench, which flattens the body and reduces the effective incline angle.

Frequently asked questions

What is the ideal bench angle for the incline barbell press?

An angle of 30 to 45 degrees is optimal for targeting the clavicular head of the chest while minimizing anterior deltoid involvement.

Where should the barbell touch the chest during the lift?

The barbell should be lowered to touch the upper chest, just below the collarbone.

Related exercises