Incline Bench Press

Lie back on an incline bench with a barbell racked above you. Grip the bar slightly wider than shoulder-width. Unrack and lower the bar to your upper chest, keeping elbows at about 45°. Press up until your arms are extended. Maintain your feet flat and core tight throughout.

CHEST · PUSH

Incline Bench Press: how the movement is executed

How it is executed

Lie back on an incline bench with a barbell racked above you.
Grip the bar slightly wider than shoulder-width.
Unrack and lower the bar to your upper chest, keeping elbows at about 45°.
Press up until your arms are extended.
Maintain your feet flat and core tight throughout.

Muscles worked: Chest
Primary muscle: Upper chest
Equipment: Barbell
Movement pattern: Push
Difficulty: Intermediate
What it is for: StrengthHypertrophy

Watch the full tutorial

Variations and substitutions

Smith Machine Incline Bench PressSmith machine · Incline bench Incline Dumbbell PressDumbbell Incline Chest Press MachineMachine Cable Incline Bench PressCable

Routines that program it

Four-day strength program4 sets a week

Chest exercises Barbell exercises Estimated 1RM calculator Back to the library

Put it to work in Kaizer

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Glossary and calculators

Mechanical tensionMechanical tension is the force a muscle fibre bears while contracting against resistance, and it is the primary stimulus for hypertrophy.TonnageTonnage is the total weight moved in a session or a week: sets × reps × load.Price per sessionHow much to charge per session

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Incline Bench Press

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