Incline Barbell Bench Press

Incline Barbell Bench Press Basics

Primary muscles worked: Pecs, Shoulders

Synergist Muscles: Triceps

Mechanics: Compound

Equipment: Barbell and Incline Bench

How To Perform The Incline Barbell Bench Press

• Start by laying with your back flat on an incline bench and your feet flat on the floor.
• Grip the barbell with an overhand grip and space your hands an inch or two past shoulder width apart.
• Unrack the barbell from the bench and keep your arms at full extension. The barbell should be lined up so that it is directly above the middle of your chest.
• Once this position is reached, you may begin the exercise by lowering the bar toward your chest.
• You should bend at the elbows until the barbell reaches your chest.
• After the weight has either contacted the chest or reached the desired bottom point, you should push your arms back to full extension utilizing the muscles of the chest, shoulders, and triceps.
• You may attempt another repetition once the arms have again reached full extension.

Incline Barbell Bench Press Tips

• This bottom range of motion should be limited to at least two inches above the chest for individuals with shoulder issues, maybe more, depending on the athlete's specific limitations.
• Keep your butt and back in contact with the bench at all times. Your feet should also stay firmly planted on the floor at all times.

Incline Barbell Bench Press and Sports Application

The incline barbell bench press requires a great deal of strength in both the pecs and the anterior delts (front of shoulder). From a sports standpoint, the barbell bench press provides the athlete a way to train the shoulders and chest to work together to produce power and strength; however, this exercise may not be suitable for individuals with shoulder problems due to the stress is places at that joint.