Supino Inclinado Guide: Master the Incline Barbell Press
Learn how to perform the supino inclinado with proper form. Our guide covers steps, mistakes, and tips to build a stronger upper chest.
How to Perform
- Adjust the bench to an incline of approximately 30 to 45 degrees and lie back with your feet flat on the floor.
- Grip the barbell with hands slightly wider than shoulder-width apart and retract your shoulder blades against the pad.
- Unrack the bar and hold it directly over your upper chest with your arms fully extended.
- Lower the barbell under control until it lightly touches your upper chest, keeping your elbows tucked at a 45-degree angle.
- Press the bar back up in a slight arc toward your face until your elbows are locked out at the top.
- Maintain a slight arch in your lower back and keep your glutes in contact with the bench throughout the set.
Common Mistakes
- Bouncing the bar off the chest to create momentum
- Setting the bench angle too high which shifts the load to the shoulders
- Flaring the elbows out 90 degrees wide
- Lifting the hips off the bench during the concentric phase
Muscles Worked
Primary movers
- Upper Chest
Stabilizers
- Anterior Deltoids
- Triceps Brachii
- Serratus Anterior
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Upper Chest · Strength