The Incline Barbell Bench Press is a variation of the traditional bench press that targets the upper portion of the pectoral muscles, as well as the shoulders and triceps. By performing the exercise on an incline, you can focus more on the upper chest, providing a comprehensive chest development. Here’s how to do the Incline Barbell Bench Press correctly:
Equipment required
Barbell / EZ-Bar, Incline Bench
Primary muscle group(s)
Chest
How to do Incline Barbell Bench Chest Press
Position an incline bench in front of a weight rack, adjusting the incline to a level that feels comfortable for you. Ensure the back of the bench is facing the weight stack.
Sit down on the bench, making sure your back is pressed firmly against the backrest.
Grasp the bar with an overhand grip, spacing your hands about twice the width of your shoulders.
Push up with your chest muscles to lift the bar from the rack, holding it directly above your chest with your arms fully extended. This marks the starting position.
While inhaling, lower the barbell slowly to your upper chest.
Once the bar touches your chest, pause for a moment, contracting your chest muscles.
Exhale and push the bar back to the starting position using your chest muscles, pausing again for a moment at the top.
Repeat the process for the desired number of repetitions.
Safety Tips:
- Always use a spotter when attempting heavy lifts or when you’re unsure of your capability to complete a set safely.
- Start with lighter weights to ensure you can maintain proper form throughout the exercise.
- Avoid lowering the bar too fast or bouncing it off your chest, as this can lead to injury.
- Ensure your feet, back, and buttocks remain in contact with the ground and bench, respectively, to maintain stability and support throughout the exercise.
Incorporating the Incline Barbell Bench Press into your chest routine can help develop a well-rounded and aesthetically pleasing upper body by emphasizing the upper chest muscles.
