EXERCISE PDF
Incline Barbell Bench Press
A supported incline press that emphasizes the upper chest while also involving the rest of the chest.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles 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)
How 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.
Cautions
- 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.