Barbell Incline Bench Press
- Position the bench between 30 and 45 degrees.
- Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
- Lower the bar to your mid chest
- 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
Setup
- 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
Technique
- 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
