Incline Barbell Bench Press

Equipment

Gym Equipment Needed

Muscle Group

Chest

Setup

Set an incline bench in a rack (typically a moderate incline). Load the bar evenly and use collars. Adjust the J-hooks so you can unrack safely without losing shoulder position. Set safety pins/spotter arms to catch the bar if needed.

Starting Position

Lie back on the incline bench with feet planted firmly on the floor. Retract and depress your shoulder blades (down and back) to create a stable upper-back base. Keep your chest up, core braced, and glutes in contact with the bench. Grip the bar slightly wider than shoulder-width with wrists stacked over forearms. Unrack the bar and hold it above your upper chest/shoulder line with arms extended.

Execution

Inhale and brace. Lower the bar under control to the upper chest/clavicle line (based on your bench angle and structure), keeping forearms mostly vertical and elbows angled about 45–70° from your torso. Lightly touch without bouncing. Press the bar up smoothly, keeping your upper back tight and guiding the bar back to a stacked position over your shoulders. Exhale near the top, maintain tension, and repeat for the desired reps.

Tips on doing this exercise

Keep shoulder blades pinned down and back to protect the shoulders and increase pressing power.

Aim for a consistent touch point on the upper chest and a smooth bar path.

Use a controlled descent (2–3 seconds) and avoid bouncing.

Drive feet into the floor for full-body stability without lifting hips off the bench.

If shoulders feel irritated, slightly narrow your grip and focus on elbow position and control.

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Common Mistakes

Bouncing the bar off the chest or losing control at the bottom

Letting shoulders roll forward or shoulder blades come loose

Flaring elbows excessively, increasing shoulder stress

Wrists bending back instead of staying stacked

Using too steep of an incline, turning it into more of a shoulder press

Inconsistent bar path or letting the bar drift forward

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Recommended Ranges

Strength focus: 3–6 sets of 3–6 reps (heavier, longer rest)

Hypertrophy focus: 3–5 sets of 6–12 reps (moderate load, full range)

Accessory/volume: 2–4 sets of 10–15 reps (lighter, clean reps)
Rest 2–3 minutes for heavy sets; 60–120 seconds for moderate sets.

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