Incline Barbell Press

Emphasises the clavicular (upper) portion of the chest with more load than dumbbells. Set the bench to 30°.

• Compound
• Barbell
• Intermediate

How to do it

• Bench at about 30°, no more (or it becomes a shoulder press)
• Lower the bar to your upper chest
• Elbows at about 45°, shoulder blades retracted

Sets, reps and tempo

Ranges: 5–10 reps · 1–3 RIR

Tempo: Lower for 2 s under control, brief pause, press with intent

Common mistakes

• Setting the bench too steep (it becomes a shoulder press)
• Bouncing the bar off your chest
• Letting your glutes come off the bench

Muscles worked

Primary

• Chest
• Shoulders

Secondary

• Triceps

Alternatives

• Incline Dumbbell Press
• Bench press
• Chest Press Machine