Incline Barbell Bench Press

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Quick answer

Incline Barbell Bench Press is a beginner compound barbell exercise that mainly works the chest, with the triceps and shoulders assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

How to do Incline Barbell Bench Press

  1. 1

    Lie on an incline bench at 45 degrees with your feet flat on the floor. Hold the barbell at just outside of shoulder width apart.

  2. 2

    Lift the barbell off the rack and hold it straight over your chest with your arms straight. This is your starting position.

  3. 3

    Slowly lower the bar while breathing in until the bar just touches the top of your chest.

  4. 4

    After a brief pause push the bar up to the starting position while breathing out and focussing on contracting your chest muscles.

Form cues

  • It is recommended that you have a spotter for this exercise.
  • Avoid 'bouncing' the bar off your chest.
  • If you want to keep more tension through the triceps and chest, stop each repetition just short of lockout at the top.
  • Perform the reps slowly and in a controlled manner. Technique first, weight second.

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