Full exercise libraryIntermediate
Incline Barbell Bench Press
Press on a 30–45° bench. Emphasizes the upper chest and front delts — a complement to flat bench press.
Upper chestTricepsFront deltsBarbellBench
How to perform
- 1.Bench at 30–45°, shoulder blades pinched and pressed into the pad
- 2.Lower the bar to the upper chest / collarbones
- 3.Elbows at 45–60° to the torso, not flared to 90°
- 4.Press up in a slight arc without bouncing off the chest
Common mistakes
- Bench angle too steep — overloads delts instead of chest
- Lifting the hips off the bench
- Grip too wide and loss of elbow control
Tips
- 30° balances chest and delts; 45° shifts more load to the delts
- A solid alternative to flat bench when shoulders are sensitive
Limitations
Use caution with issues in: shoulders. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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