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Incline Barbell Bench Press

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Incline Barbell Bench Press
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Exercise Description

Main Target Muscles

Chest

Secondary Target Muscles

Shoulders, Triceps 

Workout Type

Strength 

Gym Gear

Barbell

Fitness Level

Intermediate

Compound/Isolated 

Compound 

Power Move 

Bilateral Push

Target muscles: Chest

Incline Barbell Bench Press Overview

The incline barbell bench press is a version of a regular bench press. The only difference in this version is the use of barbells. Adding a barbell here makes the exercise extremely challenging and involves the muscles of the chest, shoulders, and triceps.

The inclined position and a barbell specifically target the upper portion of the chest muscles. Working on this part is particularly important as many lifters lag here. The exercise is great for the upper body, chest, or full-body workouts.

How to Do It

  1. Simply lie on an incline bench with your back flat against the pad and your feet planted firmly on the floor.
  2. Then, grasp the barbell with an overhand grip and press them up above your chest.
  3. Lower the weight back down to your chest and repeat for reps.

Incline Barbell Bench Press Tips

  1. It is better to start slow with the bench press. Learn the technique first and then proceed with the exercises.
  2. Keep the bar straight in line with your wrists, ensure that it is straight while you lower it.
  3. Do not arch your lower back, or you might be at risk of developing injuries.
  4. Make sure that the bar is touching your chest in every rep.
  5. The glutes and shoulder blades should be in contact with the bench throughout the exercise. Push your feet to the ground and avoid lifting them.
  6. Do not rush and aim for controlled movement.
  7. Maintain the tightness in your back throughout the movement.

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