Barbell Incline Bench Press

The 30-to-45-degree incline press that builds the upper chest, front delts, and triceps — the second pillar of any push day.

Chest Barbell Strength

Step by step

1. Set the bench to about 30 to 45 degrees and lie back with feet planted flat on the floor.
2. Grip the bar slightly wider than shoulder width and pull the shoulder blades back into the pad.
3. Unrack the bar to full arm extension with the wrists stacked directly over the elbows.
4. Lower the bar slowly to the upper chest with elbows tracked at about 60 to 75 degrees from the torso.
5. Pause briefly at the chest, keeping a tight upper back and full body tension.
6. Drive the bar back up by pressing through the upper chest and triceps until the arms lock out.

Muscles and equipment

Target muscle

Upper chest

Secondary muscles

Side delts, Triceps

Equipment

Barbell

Type

Strength

Similar exercises

• Barbell High Incline Bench PressUpper chest · Barbell
• Cable Incline Bench PressUpper chest · Cable
• Dumbbell Incline Bench PressUpper chest · Dumbbell