Chest / Intermediate / Compound (multi-joint)

Incline Barbell Bench Press

A barbell press on an incline bench that emphasizes the upper chest and front delts.

At a glance

Primary

Chest, Front delts

Secondary

Triceps, Serratus anterior

Equipment

Barbell, Bench

Movement pattern

Horizontal push

Level

Intermediate

Type

Chest, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on an incline bench and grip the bar slightly wider than shoulder-width.
2. Unrack the bar and hold it over your upper chest with arms straight.
3. Lower the bar under control to your upper chest.
4. Press the bar back up to full arm extension.

Tips

• Keep your shoulder blades retracted and feet planted.
• Do not bounce the bar off your chest.

Common mistakes

• ✗ Elbows flared straight out at 90°.

  Why it hurts: The upper arm jams into the front of the shoulder, a common cause of shoulder impingement and pec strain.

  ✓ Instead: Tuck the elbows to about 45–70° from the body and lower the bar to the lower chest.

• ✗ Bouncing the bar off the chest.

  Why it hurts: The impact can bruise the sternum and the rebound puts a sudden load on the shoulders.

  ✓ Instead: Lower under control, touch lightly and press.

• ✗ Shoulders rolling forward off the bench.

  Why it hurts: Without a stable shoulder blade base, the front of the shoulder takes the load.

  ✓ Instead: Pull the shoulder blades back and down before unracking and keep them pinned.

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