Chest Workout – How To Do Incline Barbell Bench Press


Incline Barbell Bench Press is also known as a perfect exercise for your upper chest. It will give you a full tension of chest stretching during the process. Let’s together with Lift2Fit have a glance at the exercise brief info, tutorials, and some useful tips to answer the question How To Do Incline Barbell Bench Press.

Brief Info:

Type of workout: Strength.

Major muscle group: Chest.

Participated muscle groups: Upper pectoralis, pectoralis, triceps, shoulders, serratus anterior.

Tools: Barbell, bench, lifting belt ( optional).

Force: Push.

Anatomy image:

how to do incline barbell bench press-anatomy

Tutorial: ( Quite similar to chest workout – barbell bench press)

  1. Starter position: Lean your back on an incline bench at 30 to 45 degree. Grab the barbell tightly with a medium width  ( as long as when the barbell is dropped, your arms place parallel to the ground and they together with forearms form 90 degree).
  2. Retract your shoulder blades, lift the bar out of the rack using your lat. Additionally, keep the arms straight. This is the starter position.
  3. Slowly start down with weight until it hits your chin top or upper breast. Meanwhile, the bar is dropped, inhale steadily.
  4. Use your chest muscle to lift the bar and exhale during the process.
  5. Repeat for the next reps.


  1. Your shoulder flats must be fixed to stable the process.
  2. Let your shoulder flats go backward provided that, for example, you are trying to pinch a pencil by them.
  3. Besides, lower your shoulders and puff out your chest to experience the exercise more effectively.
  4. Keep only your butt on the bench to feel your muscle works as well as puff out your back.
  5. The dropping time ought to double the lifting time.
  6. When the weight is dropped, do not let the bar touch your nipples due to way too low position.


Watch the video tutorial


>> See other exercises.