Incline Barbell Bench Press

Starting Position

• Lie on an incline bench angled at 30-60° (the steeper the incline, the greater the stress on the upper pectorals and anterior deltoids). Ideally the bench should have an attached barbell rack.
• Hold the bar with your hands shoulder­width apart, palms facing forwards. Remove the bar from the barbell rack so it is positioned directly over your collarbone with your arms fully extended.

The Movement

• Bend your arms, allowing your elbows to travel out to the sides, and slowly lower the bar down to your chest.
• The bar should just touch the upper part of your chest beneath your collarbone. Hold for a count of two.
• Push the bar back to the starting position.

Tips

• Do not arch your back as you push the bar upwards. This risks lower-back strain.
• Do not bounce the bar off your chest or use the momentum of the weight to complete the repetition.
• The higher you place the bar on your chest, the greater the work placed on the anterior deltoids rather than the upper chest.

Exercises for your Chest Workouts.