Barbell Incline Bench Press

The incline barbell bench press is a bench press performed on a bench set to roughly 30 to 45 degrees, which biases the load towards the upper portion of the chest and the front deltoids. The steeper the bench, the more the front deltoid takes over, which is why most people work nearer 30 degrees than 45.

Targets
Pectoralis Major Clavicular Head
Also works
Deltoid Anterior, Triceps Brachii
Equipment
Barbell
Level
Intermediate
Start with
4 × 6-8, 90s rest

How to do it

  1. Set the bench to about 30 degrees and lie back with your feet flat on the floor.
  2. Retract your shoulder blades into the bench and keep them there throughout the set.
  3. Grip the bar slightly wider than shoulder width and unrack it over your upper chest.
  4. Lower the bar under control until it touches near your collarbone, keeping your elbows tucked to about 45 degrees.
  5. Press back up to straight arms over your shoulders.

Form cues

  • Touch higher on the chest than you would on a flat bench — the bar path follows the angle.
  • Keep the shoulder blades pinned; on an incline the temptation to let them roll forwards is stronger.
  • Keep the feet planted and the glutes on the bench.

Common mistakes

  • Setting the bench too steep. Past about 45 degrees it is effectively a shoulder press, and the upper chest stops being the limiting muscle.
  • Flaring the elbows wide, which loads the front of the shoulder in its least stable position.
  • Expecting flat-bench numbers. The incline moves less weight for everyone, and chasing the flat-bench load is how form goes first.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your pectoralis major clavicular head is what needs the work, not because it was next on a list.

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More chest movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.