Incline barbell bench press: How to Do It, Muscles Worked

Step by step

Lie back on the incline, feet planted, grip just wider than shoulders.
Lower the bar slowly to your upper chest.
Press up until your arms are straight.

What you should feel

Work in your upper chest and the front of your shoulders; your lower back and wrists should not hurt.

Common mistake

Flaring the elbows straight out stresses the shoulders; tuck them at about 45 degrees from your body.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Chest Front shoulders

Helps

Triceps

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell bench pressChest

Incline dumbbell pressChest, Front shoulders

Dumbbell floor pressChest, Triceps

Push-upChest

Deficit push-up (hands on dumbbells)Chest

Decline push-up (feet up)Chest, Front shoulders

Questions

What muscles does the incline barbell bench press work?

Incline barbell bench press mainly works your chest and front shoulders. It also helps your triceps.

Can I do the incline barbell bench press at home?

Not easily, it needs this: barbell. At home, try instead: dumbbell bench press, incline dumbbell press, and dumbbell floor press.

How many sets and reps of the incline barbell bench press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your chest

Incline barbell bench press