# Barbell Incline Bench Press

A barbell press on an incline bench targeting the upper chest, front delts, and triceps. Used to build pressing strength and upper pec development.

- Intermediate · Compound
- Equipment: Barbell, Adjustable bench, Squat rack
- HD video: https://media.seto.fit/exercises/barbell-incline-bench-press/video/male.mp4
- HTML: https://seto.fit/exercises/barbell-incline-bench-press/

## Muscles worked

- Upper chest: 9/10
- Front delts: 7/10
- Triceps: 6/10

## How to do the Barbell Incline Bench Press

1. Lie back on the inclined bench, positioning your eyes directly under the barbell.
2. Plant your feet firmly, grip the bar slightly wider than your shoulders, and unrack it.
3. Lower the bar to your upper chest, keeping your elbows angled in toward your sides.
4. Press the bar back up, straightening your arms fully and keeping your back on the bench.

### Full technique — 8 steps

1. Set the bench to a low-to-moderate incline and lie back with eyes under the bar.
2. Plant your feet firmly, pull your shoulder blades back and down, and grip slightly wider than shoulders.
3. Unrack the bar and hold it above your upper chest with elbows extended and wrists directly over your elbows.
4. Take a breath, tighten your stomach, and keep your upper back tight against the bench.
5. Lower the bar to the upper chest or collarbone area, keeping your elbows angled in toward your sides and directly under the bar.
6. Pause briefly once the bar makes light contact without sinking into the shoulders.
7. Press the bar up and back until it returns over your shoulder line.
8. Finish with elbows straight and shoulder blades pulled back into the bench.

## Common mistakes

- Bench set too steep
- Bar drifting toward the neck
- Elbows flaring too early
- Losing upper back position
- Bouncing off the upper chest

## Form cues

- Use a low incline
- Keep upper back tight
- Touch high on chest
- Press up and back
- Keep wrists over elbows

## How much to do

- **Strength** (best fit): 4–5 sets of 3–6 reps · rest 3 min · 1–2 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Reverse Grip Dumbbell Incline Bench Press](https://seto.fit/exercises/reverse-grip-dumbbell-incline-bench-press/), [Neutral Grip Dumbbell Incline Bench Press](https://seto.fit/exercises/neutral-grip-dumbbell-incline-bench-press/)
- **Machine**: [Machine Incline Chest Press](https://seto.fit/exercises/machine-incline-chest-press/), [Alternating Machine Incline Chest Press](https://seto.fit/exercises/alternating-machine-incline-chest-press/)
- **Resistance bands**: [Reverse Grip Resistance Band Incline Bench Press](https://seto.fit/exercises/reverse-grip-resistance-band-incline-bench-press/), [Neutral Grip Resistance Band Incline Bench Press](https://seto.fit/exercises/neutral-grip-resistance-band-incline-bench-press/)
- **No equipment**: [Decline Knee Push-Up](https://seto.fit/exercises/decline-knee-push-up/), [Close Grip Decline Push-Up](https://seto.fit/exercises/close-grip-decline-push-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Incline Bench Press](https://seto.fit/exercises/dumbbell-incline-bench-press/) — Beginner
- Easier: [Decline Push-Up](https://seto.fit/exercises/decline-push-up/) — 74% of bodyweight
- **This exercise: Barbell Incline Bench Press — Intermediate**

## Quick answers

### What muscles does the Barbell Incline Bench Press work?

Primary: Upper chest 9/10. Also works: Front delts 7/10, Triceps 6/10.

### Which joints does the Barbell Incline Bench Press load?

Shoulder: moderate, Elbow: low, Wrist: low. Shoulder — lighter options: Dumbbell Bench Press, Dumbbell Incline Bench Press, Machine Chest Press.

### When should I do the Barbell Incline Bench Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 11 min with rest.

### How many sets and reps of the Barbell Incline Bench Press?

Strength: 4–5 sets of 3–6 reps, rest 3 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve.

### What can I do instead of the Barbell Incline Bench Press?

Dumbbells: Reverse Grip Dumbbell Incline Bench Press, Neutral Grip Dumbbell Incline Bench Press. Machine: Machine Incline Chest Press, Alternating Machine Incline Chest Press. Resistance bands: Reverse Grip Resistance Band Incline Bench Press, Neutral Grip Resistance Band Incline Bench Press. No equipment: Decline Knee Push-Up, Close Grip Decline Push-Up.

### What is an easier version of the Barbell Incline Bench Press?

Decline Push-Up (74% of bodyweight), Dumbbell Incline Bench Press (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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