Incline Barbell Bench Press

The incline barbell bench press is a strength exercise where you press a barbell from an angled bench. It trains the muscles on the front of your upper body, especially the upper chest, front shoulders, and triceps.

Set an adjustable bench to a moderate incline, usually around 30 to 45 degrees. Lie back so your eyes are roughly under the bar. Plant your feet flat on the floor, keep your butt and upper back on the bench, and grip the bar with your hands slightly wider than your shoulders, palms facing away from you. Straighten your arms to lift the bar out of the rack, then move it over your upper chest with your elbows locked.

Lower the bar slowly to your upper chest or lower collarbone. As you lower it, let your elbows tuck inward at about a 45-degree angle from your body rather than flaring straight out. Lightly touch your chest, pause, then press the bar up and slightly back toward your face until your arms are straight. Repeat for the desired number of reps.

Before each rep, take a big breath and brace your midsection as if someone is about to poke you in the stomach. Exhale as you press the bar away. To make it easier, lower the bench angle, use dumbbells, or switch to a seated chest press machine. To make it harder, raise the incline slightly or add a longer pause on your chest.

Fault: Elbows flare straight out to the sides. Fix: Tuck your elbows closer to your body, aiming for about a 45-degree angle from your torso as you lower the bar.

Fault: The bar bounces off the chest. Fix: Lower the bar under control, touch your chest lightly, and pause for a moment before pressing back up.

Fault: The lower back arches and the hips lift off the bench. Fix: Keep your butt pressed into the bench, your ribcage down, and both feet flat on the floor throughout the set.

Fault: Wrists bend backward under the bar. Fix: Keep your wrists straight and stacked over your forearms, gripping the bar firmly in the palm of your hand.