Incline Barbell Bench Press

Setup

Set an adjustable bench to 30-45 degrees and lie back with your eyes directly under the barbell. Grip the bar slightly wider than shoulder width with your feet flat on the floor.

How to do it

1. Unrack the bar and position it over your upper chest with arms extended.
2. Lower the bar in a controlled arc toward your upper chest, keeping your elbows at a 45-degree angle from your body.
3. Touch the bar lightly to your upper chest just below your collarbone.
4. Press the bar back up explosively, driving through your chest and extending your arms fully.
5. Maintain tension in your upper back by squeezing your shoulder blades together throughout the movement.

Watch out for

• ✗Setting the incline too steep, which shifts excessive stress to the shoulders instead of emphasizing the upper chest.
• ✗Flaring the elbows out to 90 degrees, which increases shoulder strain and reduces chest activation.
• ✗Bouncing the bar off the chest or losing control during the descent instead of maintaining tension throughout the range.