Incline Bench Press (Barbell) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Incline Bench Press (Barbell) Exercise Demo

Exercise Profile

Exercise Equipment

Barbell

Primary muscles

Chest, Front Delts, Triceps

Exercise Category

Incline Press / Chest Emphasis

Incline Bench Press (Barbell) Muscles Worked

Front

Back

MuscleSet

Chest

45.5%

Front Delts

27.3%

Triceps

27.3%

Incline Bench Press (Barbell) Overview

The incline bench press is a barbell pressing variation that targets the upper chest and anterior shoulders. It uses a bench set at an incline angle (usually 30–45 degrees), making it an effective way to fill out the top portion of the chest. It’s a foundational movement in bodybuilding and strength routines focused on upper body pushing power. The incline position reduces lower pec involvement and increases shoulder demand, requiring careful warm-up and technique. Best used alongside flat and decline variations for full chest development.

Why Do The Incline Bench Press (Barbell) ?

Incline Bench Press (Barbell) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Incline Bench Press (Barbell)

1. Lie on an incline bench and grip barbell slightly wider than shoulder-width. 2. Unrack the bar and lower it to the upper chest. 3. Press back up to full extension, keeping elbows slightly tucked. 4. Repeat with control and consistent breathing.

Machine Tips

Ensure incline angle is between 30–45 degrees to best target upper chest; use safety catches if needed.

How to Progress

Add weight, reduce rest time, use pause reps, or progress to dumbbell variation for more range of motion.

PROGRAMS WITH Incline Bench Press (Barbell)