Barbell Incline Chest Press

  • Load weight on the barbell then lay back on an incline bench. Press your back against the bench and pull your abdominals into your lower back to stabilize your core.

  • Grasp the bar with hands slightly wider than shoulder width. The heels of your palms should support the weight. Press your arms straight keeping your elbows pointed to the ground. Pause, then bend your elbows to a 90 degree bend.

  • It is safest to use a spotter when you do this exercise in case your arms fatigue before you safely return the weight back to the resting position on the bench. Use a Smith machine if you are going to lift a very challenging weight.

  • Chest 

  • Arms  Shoulders 

  • Pectoralis major, Anterior deltoids, Triceps brachii

  • TIP: Keep your feet firmly planted on the floor and your spine in neutral alignment with your head against the back pad.

Variations for Barbell Incline Chest Press

  • Smith Incline Chest Press

    The Smith bar acts as a spotter so that you do not have to have a partner while lifting heavy weight.

  • Incline Chest Press

    This is done on an incline bench which has a slight lean backwards. You can vary the bench to many different angles in order to target the chest and shoulders from different directions.


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