Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Incline Barbell Bench Press, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Upper pectoralis major |
| Also | Anterior deltoid, Triceps brachii |
Setup
A 30 degree incline biases the upper chest without over-recruiting the front delts.
How to do it well
- Set the bench to 30-45 degrees
- Lower to the upper chest
- Keep wrists stacked over elbows
Common mistakes
- Bench angle too steep, shifting load to shoulders
- Letting the bar drift toward the neck
Free programs with Incline Barbell Bench Press
- Garage Gym: Upper / Lower (4 day)
- Power and Size: Upper / Lower (4 day)
- Chest-Back / Shoulders-Arms / Legs (6 day)
- Barbell Only: Full Body Muscle (3 day)
- Barbell Only: Push / Pull / Legs (3 day)
- Hypertrophy Block: Barbell (4 day)
Similar exercises
- Landmine Press
- Incline Cable Chest Press
- Incline Cable Fly
- Incline Dumbbell Fly
- Incline Dumbbell Press
- Incline Machine Chest Press
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.