Incline Barbell Bench Press: How To, Form & Muscles Worked

Name: Incline Barbell Bench Press — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Press a barbell up from an inclined bench in a controlled pressing motion to emphasize the upper chest and front shoulders.

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 Barbell Bench Press#

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 (Pectoralis Major)
Secondary: Front delts (Anterior Deltoid), Triceps (Triceps Brachii)

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.

How much should you bench press?#

What the average bench press actually is, and what counts as beginner, intermediate, advanced, or elite at your bodyweight — for men and women, in kg and lbs.

See bench press strength standards →

Incline Barbell Bench Press vs other exercises#

Head-to-head breakdowns of muscles worked, loading, joint stress, and which one to pick for your goal.

Incline vs Flat Bench Press →

Frequently asked questions#

What muscles does the Incline Barbell Bench Press work?

The Incline Barbell Bench Press primarily works the chest. The front delts, triceps assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the front delts, triceps, lighten the load and slow the lowering phase.

What equipment do I need for the Incline Barbell Bench Press?

The Incline Barbell Bench Press needs the following: Barbell, Bench. Nothing beyond that is required to run the movement as described above.

Is the Incline Barbell Bench Press suitable for beginners?

Not as one of your first exercises. The Incline Barbell Bench Press is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Incline Barbell Bench Press?

Around the World, Barbell Bench Press, Cable Bench Press all train the same primary muscles as the Incline Barbell Bench Press. Pick whichever one matches the equipment in front of you.