Barbell Incline Bench Press
Execution Guide
- Set the bench to a 30-45 degree incline.
- Lie back and grip the bar slightly wider than shoulder-width.
- Retract your shoulder blades and keep your feet flat on the floor.
- Lower the bar to your upper chest / clavicle area.
- Press the bar back up to lockout.
Range of Motion
Bar touching the upper chest to full lockout.
Common Mistakes to Avoid
- ×Setting the incline too steep (turns into a shoulder press)
- ×Flaring the elbows excessively
- ×Not retracting the shoulder blades
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Target the upper chest (clavicular head of the pectoralis major)
Difficulty
Intermediate
Burn (10m)
50-70
Equipment
BarbellIncline Bench (30-45°)
Anatomy
Primary
Pectoralis Major (Upper/Clavicular Head)
Secondary
Anterior DeltoidsTriceps