Incline Barbell Bench Press: How to Guide (+GIF) & Alternatives

The Incline Barbell Bench Press

A chest-chiseling, shoulder-sculpting, tricep-torching masterpiece. It's like a VIP workout for your upper body without velvet rope.

This guide will take you through the exercise step by step and offer valuable tips to ensure you get the most out of your incline barbell bench press.

What is the Incline Barbell Bench Press?

The incline barbell bench press involves lying on an incline bench set at around 30-45 degrees while lifting a barbell loaded with weights.

This angle places more emphasis on the upper chest and shoulders compared to the traditional flat bench press.

Equipment Needed:

• Incline bench

• Barbell and weights

• Weightlifting shoes (optional)

• Spotter (recommended for heavier weights)

Steps to Crush the Incline Barbell Bench Press:

Situation Setup

Sit on the incline bench, set at a cozy 30-45-degree angle. Your feet, though, are on the ground. Get cozy, but not too cozy; you're here to lift, not nap.

1. Gripping Reality

   Grab that barbell with a grip that says, "I got this." Palms forward, wrists aligned, and a little wider than shoulder-width. It's like giving a firm handshake to your future muscles.

   
   

2. Lift-Off Time

   Lift that barbell off the rack like you're unveiling a masterpiece. Hold it over your chest with arms extended, making sure it’s exactly above you.

   
   

3. Barbell Bungee

   Inhale as you gently lower the bar towards your upper chest, elbows at a 45-degree angle from your body. Don't make it a barbell bungee jump—controlled descent, please.

   
   

4. Power Showtime

   Exhale and flex those upper-body muscles as you push the barbell back up. Keep your core engaged; no one likes a wobbly masterpiece.

   
   

5. Encore, Encore

   Repeat these artistic motions for your desired number of reps. Keep the tempo controlled—this isn't a race, and you're not late for anything.

Target Muscle Group

Exercise Variations:

Incline Dumbbell Press
Instead of a barbell, use dumbbells to perform the exercise. Dumbbells allow for a greater range of motion and can help correct muscle imbalances.

Smith Machine Incline Press
This machine provides guided motion, which can be helpful for beginners or when lifting heavy. However, free weights engage stabilizer muscles more effectively.

Reverse-Grip Incline Press
Alter your grip so that your palms face towards you. This variation targets the upper chest and front deltoids differently.

Alternative Exercises:

Push-Ups
A bodyweight alternative that also targets the chest, shoulders, and triceps. You can adjust the intensity by changing the hand placement or elevating your feet.

Decline Barbell Bench Press
Targets the lower chest and shoulders, helping to create a well-rounded chest development.

Flat Barbell Bench Press
A classic exercise that targets the middle part of the chest, contributing to overall chest thickness.