Incline Barbell Bench Press

Set-up

• Set the bench to a low incline, about 30°, with the bar racked above your eyes.
• Grip the bar slightly wider than shoulder width.
• Squeeze your shoulder blades together and down before you unrack.

How to do it

1. Unrack the bar and hold it over your upper chest with straight arms.
2. Lower it under control to your upper chest, just below the collarbones.
3. Press back up to straight arms over your shoulders.

Coaching cues

• Keep your feet planted and your back on the bench.
• Elbows at roughly 45° to your body, not flared out.

Common mistakes

• Lowering the bar to the middle of the chest instead of the upper chest.
• Setting the bench so steep it becomes a shoulder press.

Safety

• Use a spotter or safety arms when working close to your limit.