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Barbell Incline Bench Press
How to do the Barbell Incline Bench Press with good form: step-by-step technique, the muscles it works (chest), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Chest
- Secondary
- Delts, Triceps
How to do it
- Sit on the incline bench, leaning back against the pad, and place your feet flat on the floor for stability.
- Grip the bar slightly wider than shoulder-width and retract your shoulder blades into the bench.
- Take a deep breath, brace your core, and unrack the bar, bringing it over your upper chest.
- Lower the bar slowly to your upper chest, just below the clavicle, keeping elbows tucked slightly.
- Pause for a brief second at the bottom while maintaining tension.
- Press the bar back up in a slight arc until your elbows are fully locked, exhaling as you press.
Coaching cues
- Bar touches the upper chest
- Keep the chest proud
- Don't flare elbows excessively
Common mistakes
- Setting the bench angle too steep (shifting focus to deltoids)
- Bouncing the bar off the chest
- Lifting the hips off the seat
Equipment and setup
Adjustable bench, barbell, weight plates
Bench set to a 30 to 45-degree incline inside a rack.
Also known as: Incline Bench
Track your Barbell Incline Bench Press in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
