Incline Barbell Bench Press
A barbell press on a 30–45 degree incline bench that shifts emphasis toward the upper chest and front delts.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Set an incline bench to 30–45 degrees, lie back with feet planted, shoulder blades retracted and hands just outside shoulder width.
Unrack the bar and position it over the upper chest.
Lower the bar under control to the upper chest just below the collarbones.
Pause lightly at the bottom without bouncing.
Press the bar back up to lockout over the shoulders.
Breathing: Inhale as you lower the bar, exhale as you press it up.
Coaching tips
Keep the chest proud
Wrists stacked over elbows
Touch high on the chest
Common mistakes
Setting the bench too steep so it becomes a shoulder press
Arching excessively to flatten the angle
Lowering the bar to the mid-chest
Safety notes
Use safety arms or a spotter when working close to failure.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.