Barbell Incline Bench Press
The barbell incline bench press is a compound chest exercise targeting the upper pectoral muscles. The inclined angle shifts emphasis to the upper chest and front deltoids, making it a key movement for building a full and well-developed chest.
How to do it
- Set an incline bench to 30-45 degrees and lie back, gripping the barbell slightly wider than shoulder-width.
- Unrack the bar and hold it above your upper chest with arms extended.
- Lower the bar to your upper chest in a controlled manner.
- Press the bar back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Form cues
- Set the bench securely between 30 and 45 degrees.
- Plant your feet flat on the floor for stability.
- Grip the barbell slightly wider than shoulder-width.
- Lower the bar smoothly toward your upper chest.
- Press the weight straight up without locking your elbows completely.
Breathing: Inhale deeply as you lower the bar to your chest, and exhale steadily as you press the weight back up.
Common mistakes
- Bouncing the bar off the chest, which reduces muscle control and places unnecessary stress on the joints.
- Flaring the elbows out too wide, which increases strain on the shoulder joints instead of the upper chest.
- Arching the lower back excessively off the bench, which turns the movement into a flat press and compromises core stability.
Muscles worked
Primary: chest. Secondary: triceps, shoulders.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 75 s
Lose weight
3 sets x 10-15 reps, rest 60 s
Build muscle
3-4 sets x 8-12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel shoulder discomfort during the press, ease off, lower the weight, or choose a flatter pressing angle.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What angle should the bench be set to?
An incline of 30 to 45 degrees is ideal for targeting the upper chest and front shoulders without placing excessive strain on the shoulder joint.
Why do I feel this exercise more in my shoulders than my chest?
This often happens if your grip is too narrow or if your elbows flare outward too much. Focus on keeping your shoulder blades pinned back and pressing through your chest.
Can I do this with dumbbells instead?
Yes, dumbbells are a great alternative that allow for a slightly deeper stretch at the bottom of the movement and independent arm motion.