How to do the Barbell Incline Bench Press
Set the bench to 30–45 degrees and lie back with your eyes under the bar.
Grip the bar slightly wider than your shoulders and keep your shoulder blades squeezed.
Lower the bar under control to your upper chest, just below the collarbones.
Press the bar up and slightly back until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Incline Bench Press doesn’t suit your gym or your joints.
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