Barbell Incline Bench Press
oec:barbell-incline-bench-press
An upper-body compound pressing exercise performed on an inclined bench that emphasizes the upper chest and anterior shoulders.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: incline bench press, incline barbell bench press, incline bench, incline press, Incline Bench Press - Barbell, Supino inclinado
How to do it
Setup
- Set an adjustable bench to an incline of 30 to 45 degrees beneath a barbell rack.
- Lie back on the bench with your eyes aligned beneath the bar and plant your feet firmly on the floor.
- Retract and depress your shoulder blades into the pad to create a stable base.
- Grip the bar slightly wider than shoulder width with a full, pronated grip, ensuring your wrists are straight.
- Unrack the bar by straightening your arms, moving it directly over your upper chest.
Movement
- Inhale and lower the barbell under control toward your upper chest or clavicle.
- Keep your forearms vertical and tuck your elbows at roughly a 45-to-60-degree angle from your torso.
- Touch the bar lightly to your upper chest without bouncing.
- Exhale and press the barbell up and slightly back toward your face until your arms are fully extended over your shoulders.
Breathing
Inhale and brace your core as you lower the bar, then exhale forcefully through the sticking point on the ascent.
Cues
- Pull the bar down to your collarbones.
- Drive your feet into the floor.
- Keep your wrists stacked directly over your elbows.
Common faults
- Setting the bench angle too steep (above 45 degrees).
- Use an incline of 30 to 45 degrees to maximize upper-chest engagement and minimize excessive front-deltoid strain.
- Flaring the elbows out to 90 degrees.
- Tuck your elbows to approximately 45-60 degrees relative to your torso to protect the shoulder joint.
- Bouncing the bar off the chest.
- Control the eccentric descent and pause or lightly touch the chest under full muscular tension.
Safety
- Ensure safety pins or spotter arms are set at chest height if training in a power rack without a spotter.
- Maintain a wrapped thumb around the bar rather than a thumbless (suicide) grip to avoid dropping the weight.
Muscles
Joints
- Shoulder: Flexion, Horizontal adduction
- Elbow: Extension
- Shoulder blade: Isometric stabilization
Details
- Movement
- Horizontal push, Push
- Modality
- Strength, Hypertrophy
- Mechanics
- compound
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Barbell; Flat bench or Adjustable bench; Squat rack or Power rack
- Record
- Repetitions and Load
- Load
- external, total
Related
- variation of Barbell Bench Press
- substitute for Incline Dumbbell Bench Press
- substitute for Smith Machine Incline Bench Press
- substitute for Machine Incline Chest Press
Sources
- wger: Incline Bench Press - Barbell, by wger.de (CC-BY-SA-3.0)
- wger: Supino inclinado (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.