Incline Barbell Bench Press — Barbell Bench Press Variation
Intermediate
The incline barbell bench press targets the upper portion of the pectoralis major by raising the bench to an incline angle. It builds the clavicular head of the chest, creating a fuller, more balanced chest development.
Best for: Building upper chest mass and shoulder transition
How It Differs from Barbell Bench Press
The bench is set to a 30-45 degree incline, shifting emphasis from the mid-chest to the upper chest and front deltoids. The bar path is angled and you'll typically press less weight than flat bench.
How to Perform
- Set an adjustable bench to a 30-45 degree incline inside a power rack or under a barbell.
- Grip the bar slightly wider than shoulder-width, unrack it, and hold it above your upper chest with arms extended.
- Lower the bar slowly to your upper chest, just below the collarbone, keeping elbows at about 45 degrees.
- Press the bar back up to full lockout, squeezing your upper chest at the top.
Equipment & Muscles
Barbell|ChestFront DeltsTriceps
Pros
- + Targets underdeveloped upper chest
- + Builds stronger front delts
- + Transfers to overhead pressing strength
Cons
- - Lower weight capacity than flat bench
- - More shoulder stress at steep angles
- - Requires adjustable bench setup