Barbell Incline Bench Press
The Barbell Incline Bench Press shifts the focus from the flat bench press to emphasize the upper chest, shoulders, and triceps. By setting the bench at a 30-45 degree incline, it reduces the direct load on the lower pecs and increases activation of the clavicular head of the pectorals. It’s a key movement for those looking to develop strength and muscle mass in the upper chest, while also challenging the shoulders and triceps in a slightly different pressing angle.
- Set Up: Position the bench at a 30-45 degree incline under a barbell rack. Lie back on the bench with your feet firmly planted on the ground and grip the barbell slightly wider than shoulder-width.
- Unrack the Bar: Lift the bar off the rack, locking your arms out directly above your shoulders, and stabilize the barbell.
- Lower the Bar: With control, lower the bar to your upper chest, just below the collarbone. Keep your elbows at about a 45-degree angle to your torso.
- Press Up: Drive the bar back up, pushing through your chest and triceps. Keep your feet grounded and maintain tightness throughout your body as you lock out your arms at the top.
- Repeat: Perform for the desired number of reps, then carefully rack the barbell.
* Maintain proper form * avoid excessive arching of the lower back * ensure a full range of motion without bouncing the bar off your chest.