Incline Bench Press
Incline Bench Press is a compound strength exercise primarily targeting the chest. Secondary muscles: Shoulders, Triceps. Equipment: Barbell. Difficulty: Intermediate.
Exercise Profile
How to Perform
- 1Set an adjustable bench to a 30-45 degree incline and position yourself under the barbell.
- 2Plant your feet flat on the floor and retract your shoulder blades into the bench.
- 3Grip the barbell at about shoulder width or slightly wider, keeping wrists neutral.
- 4Unrack the bar and hold it at arm's length directly above your upper chest.
- 5Lower the bar under control to your upper chest, just below the collarbone.
- 6Press the bar back up to lockout, focusing on driving through the upper chest and front delts.
Tips & Form Cues
- ✓Keep your elbows at roughly 45 degrees to protect the shoulder joint.
- ✓Do not bounce the bar off your chest — pause briefly at the bottom.
- ✓A 30-degree incline emphasizes the upper chest; steeper angles shift more load to the shoulders.
- ✓Control the eccentric (lowering) phase for at least 2 seconds.
- ✓Keep your glutes on the bench — do not excessively arch.
Recommended Sets & Reps
Frequently Asked Questions
What muscles does Incline Bench Press work?
Incline Bench Press primarily targets the chest. Secondary muscles include Shoulders, Triceps.
What equipment do I need for Incline Bench Press?
Incline Bench Press requires barbell.
Is Incline Bench Press good for beginners?
Incline Bench Press is rated intermediate difficulty. Some experience is recommended.
Is Incline Bench Press a compound or isolation exercise?
Incline Bench Press is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.