Incline Barbell Press
The upper-chest mass builder — heavier than dumbbells, honest as gravity.
Upper Chest, Shoulders, TricepsBarbell + Incline BenchIntermediate
Setup
- Bench at 30°, eyes under the bar, feet driving.
- Blades pinched to the pad; grip just wider than shoulders.
How To Do It
- Lower to the top of the chest, elbows ~45°.
- Touch light, press up and slightly back.
- Lock out over the upper chest, not the face.
Breathing
Inhale down, exhale through the press.
Common Mistakes
- Setting the bench too steep — 45°+ turns it into a shoulder press.
- Bouncing off the chest — touch, pause a beat, drive.
Coach Sam's cue: Press to where the wall meets the ceiling.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.