Muscles Worked:

The primary muscles worked during incline barbell bench presses are the upper chest (pectorals). Secondarily are the mid and lower chest, triceps and shoulders.

Equipment Needed:

Incline Bench, barbell

Execution:

Set on the incline bench with your feet firmly planted on the ground. Grip the bar with a medium wide grip. Make sure your hands are spaced evenly on the bar. Lift the bar up.

Under control, lower the bar across your upper chest. With an explosive motion, push the weight up and slighltly back.

Form:

Make sure you keep your feet firmly planted on the ground throughout the exercise. This will give you a sturdy base. Keep your butt and shoulders in contact with the bench at all times. Don't lock your elbows at the top of the movement. This is stressful to the elbow joint and takes tension off your chest.

Range of Motion:

Lower the bar until it touches your chest, giving you a complete stretch. Do not sacrifice your range of motion for the use of a heavier weight.

Comments:

Incline barbell bench presses are a great compound exercise for strength and development. They allow you to place a lot of overload on the chest, especially the upper pectoral region. Most incline benches have too much of an incline. To place more of a load on the upper chest and less on the front delts, adjust the incline bench to approximately a 35-degree angle.