Incline Barbell Bench Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Incline Barbell Bench Press is a strength exercise that primarily targets the upper portion of the chest while also engaging the shoulders as secondary muscles. Performed on an adjustable incline bench, it requires a barbell and involves pressing the weight upward from chest level until the arms are fully extended, then lowering it back in a controlled manner. This compound movement works multiple joints, including the shoulders and elbows, making it highly effective for building upper-body strength and muscle mass. Proper form, including keeping the back and feet stable and maintaining a steady grip, ensures the focus stays on the chest and shoulders while reducing the risk of injury.
How to Perform
Adjust the bench to an incline of about 45 degrees and set the bar on the rack at a level that allows you to reach it comfortably without locking your elbows completely.
Sit on the bench and plant your feet firmly on the ground, ensuring your heels stay pressed into the floor for stability.
Reach up and grip the bar slightly wider than shoulder-width, keeping your wrists straight and aligned with your forearms.
Inhale deeply, press through your triceps, and carefully lift the bar off the rack while keeping your back and glutes in contact with the bench.
Hold the bar directly above your chest, draw your shoulder blades together, and maintain tension in your legs to create a solid base.
Slowly lower the bar toward the middle of your chest by bending your elbows, making sure your shoulders, upper back, wrists, and feet remain steady throughout the movement.
Once the bar touches your chest, push it upward using controlled force until your arms are fully extended, exhaling as you approach the top.
Repeat the movement for the desired number of repetitions, maintaining proper breathing and form with each press.
After completing your set, carefully return the bar to the rack behind your head, ensuring it is fully secured before letting go.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your shoulder blades retracted throughout the lift to protect your shoulders and engage your chest better.
Avoid flaring your elbows out too wide, which can strain your shoulders.
Use a controlled tempo—don’t bounce the bar off your chest.
Focus on pressing through your chest rather than just pushing with your arms.
Keep your feet planted firmly to maintain stability and generate leg drive.
Avoid excessive arching of your lower back; maintain a natural arch only.
Don’t overextend your range of motion if it causes shoulder discomfort.
Use a spotter for heavier loads to ensure safety.
Gradually increase weight while maintaining perfect form rather than lifting too heavy too soon.
Engage your core to support your upper body and maintain balance during each rep.
How Not to Perform
Don’t let your elbows flare out excessively, as this can overload the shoulder joints and reduce chest activation.
Avoid bouncing the bar off your chest, which wastes energy and increases risk of injury.
Never lift your feet off the floor or let them slide, as this destabilizes your base and reduces power.
Don’t arch your lower back excessively; keep a natural curve to protect the spine.
Avoid lifting a weight that is too heavy, causing you to lose control or compromise form.
Don’t grip the bar too narrow or too wide, which can strain wrists and shoulders.
Avoid rapid, uncontrolled movements—maintain a steady, controlled tempo.
Don’t let your shoulders lift off the bench; keep them pressed down to engage the chest properly.
Never lock out elbows aggressively at the top in a way that shifts tension away from the chest.
Avoid holding your breath for too long; use proper breathing to maintain core stability and strength.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
