Incline Barbell Bench Press

DMOOSE

Incline Barbell Bench Press

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 is the use of barbells in this version. Adding a barbell here makes the exercise extremely challenging and involves the muscles of the chest, shoulders, and triceps.

The incline 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. Lie flat on the incline bench, and your hands should be outside the shoulder-width.
  2. You should pinch your shoulder blades together.
  3. Take a breath and hold the weight while maintaining tightness in the upper back.
  4. You can also take help from your instructor.
  5. Your upper back should be tight while lifting weight.
  6. Inhale, move the bar towards your chest and unlock your elbows.
  7. Touch the bar with the chest and lower it gradually in a straight line.
  8. Push it back up in a straight line while extending the elbows and pressing your back into the bench.
  9. Your feet should be flat on the ground. Press them to the floor.

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 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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