Incline barbell press
Chest · Barbell · also shoulders and triceps (back of the arms)
Set up
A barbell on an incline bench with a rack, the back set to about 30–45 degrees. A spotter, or safety bars.
Steps
- Lie back with your eyes under the bar and your feet flat on the floor.
- Grip the bar a little wider than your shoulders and lift it off the rack, arms straight.
- Lower the bar slowly to your upper chest, just below your collarbones.
- Press it back up until your arms are straight above your shoulders.
Keep in mind
- Head, upper back and bottom stay on the bench
- Wrists straight, stacked over your elbows
- Touch your chest lightly; don't bounce
Common mistake
Lifting your bottom off the seat to push harder. Keep it down and use a lighter weight.
Safety
Use a spotter (a helper who stands behind you), or a rack with safety bars set just below your chest.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.