Incline Barbell Press | How to Perform Incline Barbell Press

The incline barbell press is a compound exercise that primarily targets the upper chest muscles, shoulders, and triceps. Here’s a step-by-step guide on how to perform the incline barbell press:

  1. Set up the incline bench: Adjust the incline bench to a 30-45 degree angle. Lie down on the bench with your feet flat on the floor for stability.
  2. Position the barbell: Sit at the edge of the bench and grab the barbell with a slightly wider than shoulder-width grip. Your palms should be facing forward, and your wrists should be straight.
  3. Lift the barbell: Using your chest and shoulders, lift the barbell off the rack and hold it directly above your upper chest, arms fully extended. This is your starting position.
  4. Lower the barbell: Slowly lower the barbell towards your upper chest while keeping your elbows at a 45-degree angle to your body. Maintain control and a steady pace as you descend.
  5. Press the barbell: Push the barbell back up to the starting position by extending your arms. Focus on using your chest muscles to push the weight up.
  6. Repeat: Perform the desired number of repetitions, ensuring a smooth and controlled movement throughout the exercise.
  7. Rack the barbell: Once you’ve completed your set, carefully return the barbell to the rack.

Important tips:

Maintain proper form: Keep your back pressed against the bench, and avoid excessive arching or lifting your hips off the bench.
Engage your core: Keep your core muscles activated throughout the exercise to provide stability and support.
Use a spotter: If possible, have a spotter assist you during heavy lifts for safety and to help with the barbell’s initial setup and removal from the rack.
Warm up: Prior to starting the incline barbell press, perform a warm-up set using lighter weights to prepare your muscles and joints.
Remember to start with a weight that allows you to perform the exercise with good form. Gradually increase the weight as you become comfortable and proficient with the movement. If you’re unsure about proper technique or have any concerns, it’s always a good idea to consult a qualified fitness professional for guidance.