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Chest

Incline Bench Press

Press a barbell on an incline bench to target the upper chest.

The incline bench press targets the upper chest, shoulders, and triceps, enhancing strength and muscle development in the upper body. Perfect for a fuller chest appearance and increased pushing power. It's the upper-chest angle of the bench press family — for a guided path without a spotter, see the machine chest press.

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How to doTips
Body Part
Chest
Level
Intermediate
Muscles
Upper Chest
Front Delts
Triceps
Modality
Compound
Direction
Push
Equipment
Barbell
Incline Bench
Goal
Strength
,
Hypertrophy

How to do:

1. Lie back on an incline bench with the barbell racked above you. 2. Grip the barbell slightly wider than shoulder-width. 3. Lower the barbell slowly to your upper chest while inhaling. 4. Press the barbell back up until your arms are fully extended while exhaling. 5. Repeat for 8–12 reps per set. 6. Perform 3-4 sets total.

Tips:

- Keep your back pressed firmly against the bench. - Avoid bouncing the barbell off your chest. - Use a spotter for safety when lifting heavy. - Maintain a controlled tempo for maximum effectiveness.

Similar Exercises

Bench Press
Decline Bench Press
Close-Grip Bench Press
Incline Dumbbell Press

This exercise in Workout Days

Upper/Lower Split Intermediate
Upper Body Power-Up
Intermediate
12 weeks
Hypertrophy Focus Intermediate
Push Power Surge
Intermediate
10 weeks
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