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All chest exercisesChest · Gym

Incline Barbell Bench Press

A 30–45° incline shifts the press toward the upper (clavicular) chest and front delts.

IntermediateBarbell + incline bench3–4 × 6–10
Incline Barbell Bench Press demonstration thumbnail — Incline Barbell Bench Press Tutorial - Proper Form and Technique
Upper chestBarbell + incline bench

Incline Barbell Bench Press

Demo · Runna

Verified Incline Barbell Bench Press demonstration by Runna. Click to play.

How to do the Incline Barbell Bench Press

  1. 1Bench at 30–45°
  2. 2Bar touches high on the chest
  3. 3Feet planted, upper back tight
  4. 4Press straight up over the shoulders

Benefits of the Incline Barbell Bench Press

  • Builds strength and size in the upper chest through a deep, loaded stretch
  • Also trains front delts, triceps as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services