EXERCISE GUIDE
Incline Barbell Bench Press
A supported incline press that emphasizes the upper chest while also involving the rest of the chest.
01Muscles used
Main muscles
- Pectoralis major, with emphasis on the clavicular region
Assisting & stabilizing muscles
- Triceps brachii and anterior deltoids
- Shoulder, trunk and forearm muscles (posture and grip)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Check the bench, rack, adjustments and clearances. Load light plates evenly with collars and agree on assistance and rack signals with a spotter.
- Support your head, upper back and hips; plant both feet. Brace with a natural back curve and take symmetric thumb-around overhand grips just outside shoulder width.
- Unrack above the upper chest. Inhale and lower slowly toward it, keeping forearms under the bar and stopping at a comfortable depth.
- Exhale and press smoothly without elbow hyperextension. Rerack securely in both supports before releasing your hands.
04Technique cues
- Keep wrists aligned over forearms and head, back, hips and feet supported.
- Choose a comfortable elbow path and range; do not force chest contact or bounce.
05Cautions
- Use a spotter and safeguards. Keep the bar clear of your face and rack hooks; avoid uncontrolled failure.
- Stop for pain or dizziness. Reduce load or range if support or control fails.