Slight Incline Barbell Bench Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Execution
Compound
Force Type
Push
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Slight Incline Barbell Bench Press is a variation of the classic bench press that targets the upper chest more directly due to the inclined angle (typically 15°–30°). It engages the pectoral muscles while also involving the shoulders and triceps. This version helps develop a fuller, more balanced chest and is often used to prioritize upper chest development. It’s also an effective strength-building movement that transfers well to overhead pressing and athletic pushing motions.
How to Perform
Set Bench Angle: Adjust the bench to a slight incline (15°–30°).
Grip the Bar: Lie back and grasp the barbell slightly wider than shoulder-width.
Unrack Safely: Lift the bar off the rack with help if needed and position it over your upper chest.
Lower the Bar: Inhale and lower the barbell to just below the clavicle in a controlled motion.
Press Up: Exhale and push the bar upward to full arm extension.
Repeat: Perform desired reps, maintaining control and form throughout.
Rack the Bar: After the final rep, carefully return the bar to the rack.
★ 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
Use a spotter or safety arms for added safety.
Keep feet planted and glutes pressed into the bench.
Lower the bar slowly to avoid bouncing on the chest.
Tuck your elbows slightly (not flared) for joint safety.
Maintain a slight arch in your lower back for stability.
Focus on contracting the upper chest as you press.
Keep wrists stacked directly over the elbows.
Avoid shrugging your shoulders during the lift.
Use a controlled tempo—no fast drops.
Engage your lats and scapula for support.
How Not to Perform
Don’t let the bar drift too far toward your face.
Don’t bounce the bar off your chest.
Avoid flaring elbows out perpendicular to the torso.
Don’t lose tension in your upper back.
Avoid excessive incline angles—this shifts work to the shoulders.
Don’t lift your head or feet during the press.
Avoid locking out elbows harshly at the top.
Don’t grip the bar too wide or too narrow.
Never perform without safety measures.
Don’t use more weight than you can control.
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.
