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Incline Barbell Bench Press

Target Muscles

Pectoralis major (upper chest).
Also used Anterior deltoids, Triceps, Pectoralis major.

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.


  • 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.

  • Barbell Bench Press.
  • Dumbbell Bench Press.
  • Incline Barbell Bench Press.
  • Incline Dumbbell Bench Press.
  • Dumbbell Flye.
  • Pec Dec Flye.
  • Cable Cross-over.

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