Barbell Incline Bench Press

1. Set the bench to a 30 to 45 degree incline inside a rack, with the bar positioned so you can unrack it without losing shoulder tightness.
2. Sit back with your feet planted, retract your shoulder blades, and grip the bar just outside shoulder width.
3. Unrack the bar and hold it over your upper chest with arms straight.
4. Inhale and lower the bar to a point just below your collarbones, keeping the elbows under the bar rather than flared wide.
5. Touch the chest with control, then press the bar up and slightly back until your arms lock out over the shoulder joint.
6. Exhale past the sticking point and keep your lower back lightly arched, not jammed into the pad.
7. Complete your set and rack the bar with straight arms.

Common Mistakes

• Setting the incline too steep: past about 45 degrees the movement becomes mostly a shoulder press and the upper chest contribution drops sharply.
• Lowering the bar too low on the chest: touching at nipple level on an incline forces the elbows behind the bar and strains the shoulders; aim just below the collarbones.
• Using flat bench loads: the incline press is mechanically weaker, so expect roughly 15 to 20 percent less weight and do not force flat bench numbers.
• Cutting the range short: stopping 10 cm above the chest removes the stretched position where the upper pecs work hardest.