Demonstration video
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Get my programHow to do the olympic bar incline press
Instructions
- Set the bench to a 30–45° incline and lie down with your feet flat on the floor.
- Grip the barbell slightly wider than shoulder-width.
- Unrack the barbell and hold it directly above your chest with arms extended.
- Lower the barbell in a controlled motion to the upper chest.
- Press the barbell back up to the starting position, fully extending your arms.
Technical Tips
- Keep your shoulder blades retracted throughout the movement.
- Avoid bouncing the bar off your chest.
- Maintain a neutral spine with a slight arch in the lower back.
- Do not lock your elbows forcefully at the top.
Breathing Tips
- Inhale as you lower the barbell to your chest.
- Exhale forcefully as you push the barbell back up.
Medical restrictions
- Shoulder impingement or instability
- Rotator cuff injuries
- Severe elbow tendinitis
Description
The Olympic Bar Incline Press is a fundamental upper-body strength exercise that primarily targets the upper portion of the chest. Performed on an incline bench with an Olympic barbell, this movement emphasizes the clavicular head of the pectoralis major, making it a key choice for individuals seeking to develop a fuller, more defined upper chest. It also engages the anterior deltoids and triceps, contributing to overall upper-body pressing power. Ideal for bodybuilding, strength training, and fitness routines, the incline press helps improve shoulder stability and pushing strength. The angle of the bench reduces lower chest dominance, shifting the load upward to create balanced muscular development. This compound movement supports athletic performance, enhances posture, and improves upper-body aesthetics. Regularly incorporating the incline press into your routine can boost pressing mechanics, aid in muscle hypertrophy, and serve as a foundational lift for upper-body training programs.
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Description
The Olympic Bar Incline Press is a fundamental upper-body strength exercise that primarily targets the upper portion of the chest. Performed on an incline bench with an Olympic barbell, this movement emphasizes the clavicular head of the pectoralis major, making it a key choice for individuals seeking to develop a fuller, more defined upper chest. It also engages the anterior deltoids and triceps, contributing to overall upper-body pressing power. Ideal for bodybuilding, strength training, and fitness routines, the incline press helps improve shoulder stability and pushing strength. The angle of the bench reduces lower chest dominance, shifting the load upward to create balanced muscular development. This compound movement supports athletic performance, enhances posture, and improves upper-body aesthetics. Regularly incorporating the incline press into your routine can boost pressing mechanics, aid in muscle hypertrophy, and serve as a foundational lift for upper-body training programs.
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