Exercises

Incline barbell bench press

An inclined backrest changes the pressing angle and emphasizes the upper chest.

Barbell press on an inclined bench with feet planted and the bar above the upper chest.

Barbell · Incline bench · Rack

Source: NASM · Incline Barbell Bench Press

Step by step

  1. Set the backrest to about 30–45 degrees and keep feet, hips and back supported.
  2. Grip slightly wider than shoulders, thumbs wrapped. Unrack with straight wrists.
  3. Lower the bar slowly toward the upper chest, keeping elbows beneath wrists.
  4. Press upward with control; return the bar securely to the rack after your set.

Common mistakes

  • Bouncing the bar or lowering it toward the neck.
  • Lifting your hips or excessively arching your back.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.