Incline Barbell Press

Incline barbell press, as the name indicates, is similar to the standard barbell press but performed on an incline bench adjusted to an angle of about 45 degrees. The incline also lets you engage the upper portion of your chest, a body part that is often ignored by bodybuilders and lifters. It can be performed as a part of your upper body, chest, or push workout routine.

How to do an Incline Barbell Press

Load the barbell to about 60-120 lbs for your training. Lie down on the incline bench keeping your feet flat on the floor, your back arched, and the shoulder blades retracted. Grabbing the bar using a medium, overhand grip, unrack the bar and keep it above your upper chest with the arms extended. Flex at your elbows to bring the barbell down to your chest bone slowly. Once it touches your torso, extend your arms to take the barbell to the initial position.

Tips

• Keep the barbell aligned with your elbows and wrists to make sure that the weight moves in a straight line.
• If you have longer arms, make sure that you use a wider grip. You may also partially reduce the range of motion if you feel pressure in the front of your shoulders.
• Hold the barbell as tightly as you can to help increase shoulder stability.

Variations

1. Low Incline Barbell Press: Is performed by lying back on a low-incline bench.
2. High Incline Barbell Rack Press: Is similar to the standard incline barbell press except that you lie back on a high-incline bench.

Alternative Exercise

Incline Dumbbell Press