Barbell incline bench press

Muscles worked

How to do it

1. Set the bench to about 30° and the safety arms (or a spotter). Lie back with the eyes under the bar and grip just wider than the shoulders, thumbs wrapped around the bar.
2. Pull the shoulder blades back and down and plant the feet.
3. Unrack and lower the bar to the upper chest, just below the collarbone.
4. Press up and slightly back until the arms are straight over the shoulders.

Common mistakes

• An incline so steep it becomes a shoulder press — keep it around 30°.
• Lowering to the mid-chest — the bar touches higher than on the flat bench.
• Elbows flared — tuck them to about 45°.

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