PlanWorkouts

Exercise 0047 · REF 3TZduzM

Barbell Incline Bench Press exercise animation

Barbell Incline Bench Press

Category
Chest
Equipment
Barbell
Target
Pectorals

Tilting the bench up shifts a meaningful amount of the work from the middle of the chest to the upper chest and front shoulders, which is the whole reason the incline press exists as a separate lift from the flat version. It typically means lifting less weight than a flat bench, and that's normal, not a red flag. Most lifters use it alongside a flat press rather than instead of it, to cover the chest more completely.

How to Do the Barbell Incline Bench Press

  1. Set up an incline bench at a 45-degree angle.
  2. Lie down on the bench with your feet flat on the ground.
  3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle.
  5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Incline Bench Press primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have barbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Barbell Incline Bench Press work?
The Barbell Incline Bench Press primarily targets the pectorals, with the shoulders and triceps assisting.
What equipment do I need for the Barbell Incline Bench Press?
The Barbell Incline Bench Press is done with a barbell.
What's a good alternative to the Barbell Incline Bench Press?
If you don't have access to a barbell, the Archer Push Up targets the same pectorals using body weight instead.