Incline Barbell Bench Press
How to do it
Starting position
- Lie on an incline bench and grip the bar wider than shoulder-width.
- Plant your feet firmly on the floor and lift your chest up.
- Fix your gaze on the barbell directly above.
Movement
- Lift the barbell off the rack and position it over the center of your chest.
- Slowly lower the bar toward your chest while flaring your elbows slightly outward.
- Press the bar back to the starting position, feeling the contraction in your chest muscles.
Breathing
Inhale as you lower the bar and exhale as you press it up.
Trainer tips
- Set the bench angle to 30-45 degrees
- Lower the bar below your collarbone
- Keep your shoulder blades pinned all the way through
Cautions
- Lowering the barbell too quickly strains your shoulder joints, so be careful.
- Bending your wrists backward can cause pain, so wrap your hands firmly around the bar.
- Setting the angle too high and turning it into a shoulder exercise
- Overarching the lower back excessively
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Front delts · Triceps |
| Equipment |  Barbell Incline bench Power rack / half rack / squat rack |
| Movement pattern | Horizontal push |
| Rep range | 6–10 reps |
7 similar exercises
Representative exercise: Incline Barbell Bench Press
How GYMKC sets the weight for this exercise
For example, if you do 6 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 76.3 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 6–10 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.