At a glance
| Equipment | Barbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Horizontal push |
| Primary muscle | Chest |
| Also works | Front Deltoids, Triceps |
The movement, step by step.
- Set the bench to a moderate incline and adjust the rack so the bar can be lifted out without reaching. Set safeties or arrange a spotter.
- Plant your feet, settle your shoulder blades against the pad, and unrack the bar above your shoulders.
- Lower toward the upper chest while keeping wrists over elbows; choose a depth that keeps your shoulders comfortable.
- Press back to the starting position without losing contact with the bench, then rerack securely.
Technique cues
- Think up and back toward the rack, not toward your stomach.
- Keep the chest lifted without flaring the ribs excessively.
- Use the same controlled touch point each rep.
Common mistakes
- Setting the bench so steep that the movement becomes an overhead press.
- Letting elbows flare abruptly as the bar approaches the chest.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do an Incline Barbell Bench Press — National Academy of Sports Medicine (NASM).
- How To Do A Barbell Incline Bench Press — PureGym.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Barbell - Incline Bench Press, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.