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Chest · Barbell
Barbell Bench Press Incline
Barbell Bench Press Incline is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a barbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major, Clavicular Head
Secondary muscles
- Shoulders · Anterior Deltoids
- Triceps · Triceps Brachii
How to do Barbell Bench Press Incline
- Set an incline bench to a 45 degree angle and lie down on it with your feet flat on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart.
- Engage your core and unrack the barbell by extending your arms fully. Lower the barbell slowly and with control to your upper chest, keeping your elbows at a 45-degree angle to your body.
- Press the barbell back up to the starting position by extending your arms fully, focusing on using your chest muscles.
- Repeat for the desired number of repetitions, then carefully rack the barbell back onto the bench press rack.
Form tips
- Keep your feet flat on the floor to maintain stability and support your lower back.
- Engage your core to maintain a stable and strong torso throughout the movement.
- Lower the barbell slowly and with control to prevent injury and maximize muscle engagement.
Barbell Bench Press Incline alternatives
More pectorals exercises
Barbell Bench Press Incline FAQ
What muscles does Barbell Bench Press Incline work?
Barbell Bench Press Incline mainly works the pectorals in the chest (Pectoralis Major and Clavicular Head). The shoulders and triceps work as secondary muscles.
What equipment do you need for Barbell Bench Press Incline?
You need a barbell and a bench.
How many sets and reps of Barbell Bench Press Incline should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Bench Press Incline good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Barbell Bench Press Incline burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Bench Press Incline?
Other exercises for the pectorals include Band Incline Bench Press, Dumbbell Incline Bench Press, Svend Press Incline Bench and Smith Machine Press Incline.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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