Horizontal push · Coached in Recomp

Incline barbell press

The incline barbell press is an intermediate horizontal push exercise for your chest and shoulders, using barbell and adjustable bench.

Main muscles
Chest, Shoulders
Also works
Triceps
Equipment
Barbell, Adjustable bench
Level
Intermediate
Incline barbell press, starting position
Start
Incline barbell press, end position
Finish

Setup

Set the bench to about 30 degrees under a rack or incline station. Grip the bar a little wider than your shoulders.

How to do it

  1. Unrack and hold the bar over your upper chest.
  2. Lower it to just below your collarbones, elbows slightly tucked.
  3. Press up and slightly back over your shoulders.

Coaching cues

  • A low incline keeps it a chest exercise, not a shoulder press.
  • Shoulder blades back and down, feet planted.

Common mistakes

  • Bench set too steep.
  • Bouncing the bar off your chest.

Safety

Use a spotter or safety pins when you go heavy.

Make it easier or harder

EasierIncline dumbbell press

Alternatives to the incline barbell press

Barbell bench press Barbell, Flat bench, Squat rack Incline dumbbell press Dumbbells, Adjustable bench Decline Barbell Bench Press Barbell Dip Dip station Cable fly Cable stack Chest press machine Chest press machine