Chest
Incline Bench Press - Barbell
A foundational compound lift targeting the upper pectorals for a powerful, well-rounded chest development.
How to perform.
Follow the sequence — setup is half the lift.
Lie on a bench set to a 30 to 45-degree incline with your feet planted firmly on the floor.
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
Unrack the weight and hold it directly over your upper chest with your arms fully extended.
Lower the bar slowly to your upper chest while keeping your elbows tucked at roughly 45 degrees.
Press the bar back up to the starting position by engaging your chest and extending your elbows.
Exhale at the top of the movement and reset your shoulders before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using an excessive incline angle which shifts the tension from the chest to the shoulders
- Bouncing the barbell off the chest to create momentum
- Flaring the elbows out horizontally, which increases stress on the rotator cuff
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.