How to do a Barbell Incline Bench Press
The Barbell Incline Bench Press is a beginner barbell exercise that works your chest, with help from your shoulders and triceps.
How to do a Barbell Incline Bench Press, step by step
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet flat on the ground.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Bouncing the barbell off the chest
- Flaring elbows too wide
- Using excessive weight
- Not controlling the descent
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Barbell Incline Bench Press work?
The Barbell Incline Bench Press mainly works your chest. It also works your shoulders and triceps.
Is the Barbell Incline Bench Press good for beginners?
Yes. The Barbell Incline Bench Press is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Barbell Incline Bench Press should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Barbell Incline Bench Press?
Good alternatives are Barbell Incline Bench Press (Seated), Barbell Bench Press and Chest Dip (Dip Cage).
Put it in a workout plan
Track your Barbell Incline Bench Press in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.