Barbell incline bench press

What it works

Primary muscle

Chest

Also works

Front deltsTriceps

Equipment

Barbell

Type

Compound · Push

Logged as

Weight × reps

Suggested rest

3 min

How to do it

1. 1Set up an incline bench at a 45-degree angle.
2. 2Lie down on the bench with your feet flat on the ground.
3. 3Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
4. 4Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle.
5. 5Pause for a moment at the bottom, then push the barbell back up to the starting position.
6. 6Repeat for the desired number of repetitions.

What to do instead

• Dumbbell incline bench pressDumbbell
• Dumbbell decline bench pressDumbbell
• Dumbbell reverse bench pressDumbbell
• Dumbbell one arm incline chest pressDumbbell
• Barbell bench pressBarbell
• Incline reverse grip push-upBodyweight

Easier variations

• Lever incline chest pressMachine
• Smith bench pressSmith machine
• Smith incline bench pressSmith machine

Harder variations

• Barbell guillotine bench pressBarbell
• Barbell reverse grip decline bench pressBarbell
• Barbell reverse grip incline bench pressBarbell
• Barbell wide reverse grip bench pressBarbell

More Chest exercises

• Archer push upBodyweight
• Assisted chest dip (kneeling)Machine
• Assisted seated pectoralis major stretch with stability ballMachine
• Assisted wide-grip chest dip (kneeling)Machine
• Band bench pressResistance band
• Band chest flyResistance band