About this exercise
The incline barbell bench press targets the upper chest, with help from the front shoulders and triceps, by pressing on a bench set at an upward angle.
Incline barbell bench-press
Step by step instructions, muscle activation and variants for the Incline barbell bench-press.
MediumUpper chest
How to Perform
- Lie back on the incline bench and grip the bar slightly wider than shoulder-width
- Unrack the barbell and hold it above your chest with arms extended
- Lower the barbell slowly to your upper chest
- Press the barbell back up to the starting position and repeat
Muscle Activation
Primary
Upper chest
Secondary
TricepsFront shouldersMiddle chest
About the Incline barbell bench-press
The Incline barbell bench-press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
Above Head Chest Stretch
Bodyweight · Easy
Upper chestMiddle chestFront shoulders
Alternating Leg Downward Dog
Bodyweight · Easy
AbsGlutesFront shouldersUpper chestHamstringsCoreRear shouldersSide shouldersMiddle chestObliquesMiddle backOuter thighs
Archer Push-up
Bodyweight · Hard
Upper chestMiddle chestTricepsFront shoulders
Archer Push-Up
Bodyweight · Hard
Upper chestMiddle chestTricepsCoreFront shoulders