Barbell Incline Bench Press

  1. Position the bench between 30 and 45 degrees.
  2. Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
  3. Lower the bar to your mid chest
  4. Raise the bar (slowly and controlled) until you've locked your elbows.
Grips Overhand
Mechanic Compound
Force Push
Difficulty Intermediate

Barbell Incline Bench Press: A Comprehensive Guide


  • Choose a suitable weight for the barbell and place it on the incline bench
  • Lie down on the bench with your feet firmly planted on the floor
  • Grip the barbell with your palms facing away from your body
  • Lift the barbell off the rack and hold it above your chest with straight arms
  • Take a deep breath and brace your core

How to Perform

  • Lower the barbell towards your chest, keeping your elbows close to your body
  • Pause for a moment at the bottom of the movement and then push the barbell back up to the starting position
  • Repeat the movement for the desired number of repetitions


  • Keep your shoulder blades squeezed together throughout the exercise
  • Maintain a slight arch in your lower back to avoid excessive rounding
  • Do not allow the barbell to drift away from your chest
  • Focus on engaging your chest muscles throughout the movement
  • Exhale at the top of the movement and inhale at the bottom

Things to Avoid

  • Using too much weight that results in poor form
  • Allowing your elbows to flare out during the exercise
  • Rounding your lower back during the movement
  • Bouncing the barbell off your chest
  • Neglecting to warm up adequately before performing the exercise