High Incline Barbell Press

With the bench steeply inclined (~45–60°) the work is shared between the upper chest and the front delt.

• Compound
• Barbell
• Intermediate

How to do it

• High bench, retract your shoulder blades
• Lower the bar to your upper collarbone
• Press straight up without losing your scapular arch

Sets, reps and tempo

Ranges: 5–8 reps for strength · 8–12 for hypertrophy · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Lowering the bar too low, to your sternum
• Letting your glutes come off the bench

Muscles worked

Primary

• Chest
• Shoulders

Secondary

• Triceps

Alternatives

• Incline Barbell Press
• Standing Overhead Press