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Chest · Barbell
Barbell Inclined Bench Press
Barbell Inclined Bench Press 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
- Upper Chest · Clavicular Head of the Pectoralis Major
Secondary muscles
- Shoulders · Anterior Deltoids
- Triceps · Triceps Brachii
How to do Barbell Inclined Bench Press
- Lie on an incline bench set at a 45 degree angle. Grip the barbell with your hands slightly wider than shoulder-width apart, and hold the barbell directly above your chest with your arms fully extended.
- Slowly lower the barbell 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.
- Repeat for the desired number of repetitions, then carefully rack the barbell back onto the bench press rack.
Form tips
- Breathe steadily, exhaling as you press the barbell up and inhaling as you lower it down.
- Maintain a firm grip on the barbell to ensure control and proper alignment.
- Use a spotter if lifting heavy weights to ensure safety.
Barbell Inclined Bench Press alternatives
More pectorals exercises
Barbell Inclined Bench Press FAQ
What muscles does Barbell Inclined Bench Press work?
Barbell Inclined Bench Press mainly works the pectorals in the chest (Clavicular Head of the Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Barbell Inclined Bench Press?
You need a barbell and a bench.
How many sets and reps of Barbell Inclined Bench Press 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 Inclined Bench Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Barbell Inclined Bench Press 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 Inclined Bench Press?
Other exercises for the pectorals include Band Bench Press, Dumbbell Bench Press, Cable Bench Fly Press and Dumbbell Incline Bench Press.
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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