How to Do the Incline Barbell Bench Press
The incline barbell bench press raises the bench to 30–45 degrees so the bar path favors the upper chest and front of the shoulders. It is the go-to for building the upper-chest shelf that flat benching tends to under-train. It suits intermediate lifters who already bench flat with good control.
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Muscles worked
Primary
- Chest
Secondary
- Shoulders
- Triceps
How to do the Incline Barbell Bench Press
- 1
Set the bench to a 30-degree incline and set the bar in the rack at about eye level.
- 2
Lie back with your eyes under the bar, feet planted and shoulder blades pulled together.
- 3
Grip the bar slightly wider than shoulder width and unrack it over your upper chest.
- 4
Lower the bar under control to touch your upper chest, just below the collarbone.
- 5
Keep your forearms vertical and your elbows about 45–60 degrees from your torso.
- 6
Press the bar up and slightly back until your arms are straight over your shoulders.
- 7
Re-rack the bar by moving it back until it clicks into the hooks.
Form cues to remember
- Squeeze your shoulder blades together
- Touch just below the collarbone
- Forearms stay vertical
- Press up and slightly back
Incline Barbell Bench Press video tutorial
Common mistakes
Setting the bench too steep
Stay near 30 degrees; past 45 it becomes mostly a shoulder press.
Flaring the elbows wide
Tuck your elbows to roughly 45–60 degrees to protect your shoulders.
Bouncing the bar off your chest
Touch lightly and press with control instead of using the rebound.
Letting your hips and back lift off the bench
Keep your glutes and upper back pinned and drive your feet into the floor.
Sets and reps
| Muscle growth | 3–4 sets of 6–10 reps, 90 sec–2 min rest |
|---|---|
| Strength | 4–5 sets of 3–6 reps, 2–3 min rest |
Use a spotter or safety arms when pressing heavy, since you can't roll the bar off your chest easily on an incline. Lower the load if you feel pinching at the front of your shoulder.
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Incline Barbell Bench Press FAQ
What angle is best for the incline barbell bench press?
Most people do well at 30 degrees, which emphasizes the upper chest without turning the lift into a shoulder press. Going to 45 degrees shifts more work to the front delts.
Is the incline barbell bench press better than the flat bench?
It isn't better, just different. Flat benching lets you use more weight and works the whole chest, while the incline barbell bench press targets the upper chest more. Many programs include both.
How much less can I lift on the incline barbell bench press?
Expect to move noticeably less weight than your flat bench, often around 10–20 percent less. That is normal because the shoulders take on more of the load.
