Exercise description of the incline barbell bench press.  Learn about the incline barbell bench press with video and pictures.  Also learn how the incline barbell bench press can improve your sports performance.

Primary muscles worked:  Pecs, Shoulders

Synergist Muscles:  Triceps

Mechanics:  Compound

Equipment:  Barbell and Incline Bench

How to perform the exercise:  The athlete should start the incline barbell bench press by laying with their back flat on the incline bench and feet flat on the floor. The athlete should grip the barbell with an overhand grip with hands spaced just about an inch or two past shoulder width apart. The athlete will then unrack the barbell from the bench and keep the arms to full extension. The barbell should be lined up so that it is directly above the middle of the chest. Once this position is reached, the athlete may begin the exercise by lowering the bar toward the chest. The athlete should bend at the elbows until the barbell reaches an area close to the chest. 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. After the weight has either contacted the chest or reached the desired bottom point, the athlete should push the arms back to full extension utilizing the muscles of the chest, shoulders, and triceps. The athlete may attempt another repetition once the arms have again reached full extension.

Spotting the exercise:   The spotter for the incline barbell bench press should be standing on a platform on the barbell support side of the incline bench. The spotter should follow the barbell closely with a mixed grip and if the athlete becomes unable to complete a repetition on their own, the spotter can slightly pull up on the barbell to assist the athlete. The spotter may then continue assisting the athlete until the desired number of repetitions is performed.

Sport specific 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.