Incline Barbell Bench Press

Exercise Tips

  • Perform exercise with a spotter
  • Do not bounce the barbell off of your chest or you may cause injury
  • Do not arch your back
  • It is best to place your feet on the
    foot bars that most incline benches provide

Incline Barbell Bench Press

This exercise targets your upper chest and provides a low cardio benefit. It also works your shoulders and triceps.

Muscle Group

Pectoralis Major (Upper Chest), Deltoids (Shoulders), Triceps


2 Days a Week to
3 Days a Week


Incline Bench, Barbell

Cardiovascular Benefit


Muscle Group: Pectoralis Major (Upper Chest), Deltoids (Shoulders), Triceps

Equipment: Incline Bench, Barbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Upper Chest

Starting Position: Begin lying face up and flat on the incline bench. Your feet should be firmly planted on the platform. Grip a barbell with an underhand grip, hands slightly wider than shoulder width apart.

  1. 1 Exhale and lift the barbell from the rack so that the barbell is approximately aligned over the nipples of your chest.
  2. 2 Inhale and slowly lower the
    barbell until it is 3 inches off your chest.

  3. 3 Exhale and with an explosive movement press the straight barbell back to your starting position.
  4. 4 Repeat this exercise until your have completed all repetitions for the set.

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