Press a barbell up from an inclined bench in a controlled pressing motion to emphasize the upper chest and front shoulders.
How to do the Incline Bench Press (Barbell)#
- Lie back on an inclined bench with the bar above your eyes and take a shoulder-width overhand grip.
- Pull your shoulder blades down and together, plant your feet, and keep a stable, neutral spine.
- Unrack the bar and hold it over your chest with your arms extended.
- Lower the bar under control to the middle of your chest while keeping your elbows roughly at a 45° angle to your torso.
- Pause briefly, then press the bar back up until your arms are near full extension, exhaling as you push.
Muscles worked#
- Primary: Chest
- Secondary: Front delts, Triceps
Common mistakes#
- Allowing the elbows to flare straight out to the sides.
- Excessively arching the lower back.
- Bouncing the bar off the chest instead of controlling the descent.
- Failing to set the upper back and shoulders before unracking the bar.
