How to perform Barbell Incline Bench Press with proper form
Setup
- Bench Angle: Set the bench to an incline of 30 to 45 degrees.
- Barbell Position: Load the barbell and secure it on the squat rack above the bench.
- Body Position: Lie back on the bench with your head, shoulders, and buttocks pressed against it.
Grip
- Hand Placement: Grip the barbell slightly wider than shoulder-width.
- Wrist Position: Keep wrists straight and aligned with forearms.
Execution
- Unrack the Bar: Lift the barbell off the rack, keeping your elbows slightly bent.
- Lowering: Lower the bar to your upper chest, maintaining control. Your elbows should be at about a 45-degree angle to your body.
- 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.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest