Incline Barbell Press

Technique

Set the bench to a 30–45° incline. Grip the barbell slightly wider than shoulder-width and lower it to your upper chest. Keep your elbows at about 75° from your torso. Press back up, focusing on the upper chest muscles contracting at the top.

Steps

1. Set the bench to a 30–45° incline and position your eyes beneath the bar
2. Plant your feet firmly and retract your shoulder blades against the bench
3. Grip the bar slightly wider than shoulder-width and unrack it over your upper chest
4. Lower the bar under control to your upper chest with your elbows about 75° from your torso
5. Press the bar upward until your arms are extended while keeping your shoulders retracted

Common mistakes

• Setting the bench too steep and shifting emphasis to the shoulders
• Flaring the elbows beyond the recommended angle
• Lowering the bar toward the neck or lower chest
• Letting the shoulder blades lift or roll forward during the press

Variations

• Close-grip incline barbell press
• Wide-grip incline barbell press
• Paused incline barbell press
• Smith machine incline press

FAQ