Incline Barbell Bench Press
Muscle Group
Upper Chest
Equipment
Barbell
Difficulty
Intermediate
Bench inclined at 30-45 degrees to target the upper chest and anterior deltoids.
How to Perform This Exercise
- 1 Set the bench to a 30-45 degree angle and sit firmly with feet flat on the floor.
- 2 Grasp the bar with an appropriate grip, arms extended above your chest.
- 3 Lower slowly while controlling the movement, elbows at about 45 degrees from your torso.
- 4 Push upward while contracting the upper chest until arms are fully extended.
- 5 Repeat while keeping shoulder blades squeezed and back slightly arched throughout.
Common Mistakes to Avoid
- Bouncing the weight off your chest instead of controlling the descent.
- Lifting your hips off the bench or arching your back excessively.
- Flaring elbows to 90 degrees, which overloads the shoulders.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Pectoralis major
- Pectoralis minor
Secondary Muscles
- Anterior deltoids
- Triceps
- Serratus anterior
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