How to do the Barbell Incline Bench Press
- Set the bench to a low-to-moderate incline and lie back with eyes under the bar.
- Plant your feet firmly, pull your shoulder blades back and down, and grip slightly wider than shoulders.
- Unrack the bar and hold it above your upper chest with elbows extended and wrists stacked.
- Take a breath, brace your torso, and keep your upper back tight against the bench.
- Lower the bar to the upper chest or clavicle area with elbows slightly tucked under the bar.
- Pause briefly once the bar makes light contact without sinking into the shoulders.
- Press the bar up and back until it returns over your shoulder line.
- Finish with elbows straight and shoulders staying pinned to 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
- Stack wrists over elbows
