The Incline Bench Press

anatomy for incline bench pressanatomy for incline bench press image for bench press

- Upper Pectorals (Chest)

image for bench press

- Shoulders (Front);

- Triceps

Illustration And Description

incline barbell bench press

The incline barbell bench press is one of the best mass builders for the chest you can do. If done right, this exercise can help build slabs of beef on your chest, especially the upper chest area.

This exercise is considered a compound movement that targets the upper chest area as well as the front shoulders and triceps.

Remember to really concentrate on moving your chest muscles when doing this exercise.

Keep the incline at about 30 to 45 degress - Remember, no more than a 45 degree incline, otherwise your going to be working your front shoulders more than your chest.


1. Lie back on an incline bench (35 to 45 degrees) with your feet firmly planted on the floor. Your back should be pressed firmly against the padding.

2. Grip the barbell with your thumbs roughly 3 feet (90 cm) apart. Make sure that the grip is balanced between both sides of your body. Lift the bar from the rack.


1. Take the barbell from the rack and lock your elbows at the top position. Keeping the arms away from the body, lower the barbell to the upper chest area slowly and controlled.

2. Lightly touch the upper chest area and push the weight back up in a controlled manner to the starting position. Try and keep your eyes on the barbell at all times as this will help out with balancing the weight and movement.

Press play to view an instructional video on how to properly perform the incline barbell bench press.


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