How to do the Barbell Incline Bench Press
- Lie back on the inclined bench, positioning your eyes directly under the barbell.
- Plant your feet firmly, grip the bar slightly wider than your shoulders, and unrack it.
- Lower the bar to your upper chest, keeping your elbows angled in toward your sides.
- Press the bar back up, straightening your arms fully and keeping your back on the bench.
Full technique — 8 steps
- Set the bench to a low-to-moderate incline and lie back with eyes under the bar.
- Plant your feet firmly, pull your shoulder blades back and down, and grip slightly wider than shoulders.
- Unrack the bar and hold it above your upper chest with elbows extended and wrists directly over your elbows.
- Take a breath, tighten your stomach, and keep your upper back tight against the bench.
- Lower the bar to the upper chest or collarbone area, keeping your elbows angled in toward your sides and directly under the bar.
- Pause briefly once the bar makes light contact without sinking into the shoulders.
- Press the bar up and back until it returns over your shoulder line.
- Finish with elbows straight and shoulder blades pulled back into the bench.
Common mistakes
- Bench set too steep
- Bar drifting toward the neck
- Elbows flaring too early
- Losing upper back position
- Bouncing off the upper chest
Form cues
- Use a low incline
- Keep upper back tight
- Touch high on chest
- Press up and back
- Keep wrists over elbows
