How to perform Barbell Incline Bench Press with proper form

Setup

1. Bench Angle: Set the bench to an incline of 30 to 45 degrees.
2. Barbell Position: Load the barbell and secure it on the squat rack above the bench.
3. Body Position: Lie back on the bench with your head, shoulders, and buttocks pressed against it.

Grip

1. Hand Placement: Grip the barbell slightly wider than shoulder-width.
2. Wrist Position: Keep wrists straight and aligned with forearms.

Execution

1. Unrack the Bar: Lift the barbell off the rack, keeping your elbows slightly bent.
2. Lowering: Lower the bar to your upper chest, maintaining control. Your elbows should be at about a 45-degree angle to your body.
3. Pressing: Push the barbell back up to the starting position, fully extending your arms without locking the elbows.

Breathing

• Inhale as you lower the bar.
• Exhale as you press the bar back up.

Tips

• Keep your feet flat on the ground for stability.
• Avoid arching your back excessively; keep it neutral.
• Engage your core throughout the movement.

Safety

• Use a spotter for heavy lifts.
• Ensure the barbell is secured with collars.