Barbell Incline Bench Press
Barbell press on an incline bench for the upper chest.
- Primary muscleChest
- Also worksFront delts
- EquipmentBarbell, bench, and rack
- TypeCompound
- MovementHorizontal push
- LevelIntermediate
- Chest
- Front delts
- Barbell, bench, and rack
How to do the Barbell Incline Bench Press
4 steps, in the order you do them.
- Set the bench to 30-45°, lie back with your shoulder blades squeezed together and grab the bar slightly wider than your shoulders.
- Lift the bar off the rack and bring it over your upper chest with your arms extended.
- Lower the bar with control to your upper chest, just below your collarbones.
- Press up until your arms are extended, keeping your upper back on the bench.
Muscles worked
Common Barbell Incline Bench Press mistakes
What goes wrong most often when you do the Barbell Incline Bench Press, and how to fix it.
The backrest is too steep and the press turns into a shoulder press.
Set the backrest to about 30 degrees. If you feel it more in your shoulders than your chest, lower it one notch.
The bar lowers to mid-chest, like on a flat bench.
Lower it to your upper chest, just below your collarbones, with your forearms vertical.
Your hips come off the bench to get the bar up.
Plant your feet, keep your glutes on the bench and press without lifting your hips. If that doesn't work, lower the weight.
Alternatives to the Barbell Incline Bench Press
They work the chest with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 7 of the 36 routines.
- Experienced4 × 6–8
- Rest2:30 to 3:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Intermediate Upper-Legs 4 Days | Intermediate | 4 × 6–8 | 2:30 |
| Intermediate PPL 6 Days | Intermediate | 4 × 6–8 | 3:00 |
| Upper-Legs 5 Days | Intermediate | 4 × 6–8 | 2:30 |
| Chest specialization | Intermediate and advanced | 4 × 6–8 | 2:30 |
| PPL 6 days high volume | Advanced | 5 × 5–8 | 3:00 |
| Arnold split 6 days | Advanced | 4 × 6–8 | 2:30 |
| Upper-lower 5 days advanced | Advanced | 4 × 6–8 | 2:30 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Barbell Incline Bench Press
- Intermediate Upper-Legs 4 Days4 days · 70 min · IntermediateSee routine →
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- Upper-Legs 5 Days5 days · 65 min · IntermediateSee routine →
More chest exercises
Push UpChest · Bodyweight
Machine Bench PressChest · Machine
Decline Push UpChest · Bench and bodyweight
Dumbbell Bench PressChest · Dumbbells and bench
Frequently asked questions
What muscles does the Barbell Incline Bench Press work?
The Barbell Incline Bench Press works mainly the chest. It also works the front delts and the triceps.
How many sets and reps should I do?
In Mobbe routines the most common is 4 sets of 6 to 8 reps with 2 and a half minutes of rest.
Which routines include the Barbell Incline Bench Press?
It appears in 7 of the 36 Mobbe routines, such as Intermediate Upper-Legs 4 Days, Intermediate PPL 6 Days, and Upper-Legs 5 Days.