Videos
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
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.
What muscles does the Olympic Bar Incline Press work?
The Olympic Bar Incline Press primarily targets the upper chest, while also engaging the front deltoids and triceps for a complete upper-body push workout.
How high should I incline the bench for incline barbell press?
A 30 to 45-degree incline is optimal for targeting the upper chest without overly stressing the shoulders during the incline barbell press.
Is the incline barbell press better than flat bench press?
The incline barbell press is better for upper chest development, while the flat bench press is more balanced across the whole chest—use both for complete chest training.
Can beginners do the Olympic Bar Incline Press?
Yes, beginners can perform the Olympic Bar Incline Press with proper form and lighter weights to build foundational strength and muscle safely.
What grip width should I use for the incline barbell press?
Use a grip slightly wider than shoulder-width to maximize upper chest activation and minimize shoulder stress during the incline barbell press.