Train your chest muscles, especially the upper pectorals, with the incline barbell bench press. The higher you set the incline, the more you engage the upper chest and shoulder muscles. However, to prevent overemphasis on the shoulders, avoid setting the bench at an angle greater than 45°.
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Execution
- Setup and Positioning
Grasp the barbell with your hands slightly less than twice shoulder-width apart. Set the bench incline to around 30 degrees.
As a general rule: the higher the incline, the more the upper chest and shoulders are involved. If the incline exceeds 45°, the shoulders become the primary muscles worked. If you sit completely upright, you're essentially performing a military press, not a bench press. - Form and Alignment
Keep your back flat against the bench and your shoulders close to the backrest. Do not lift your shoulders when pressing the barbell. Always keep your shoulders down and in contact with the bench. - Lowering the Barbell
Begin with the barbell directly above your shoulders and your arms fully extended.
Slowly lower the bar until it lightly touches your chest, inhaling as you go.
The barbell should not rest or bounce on your chest. It should barely touch your shirt.
From a side view, your elbows should angle slightly toward your hips as you lower the bar. - Pressing Up
Push the barbell back up and exhale at the same time.
The upward motion can be slightly faster than the descent.
Avoid arching your back and do not press out air (hold proper breath control).
Again, keep your shoulders down and steady throughout the movement.
Advice
- Move slowly and with control. Don’t rush the movement.
- A training partner is recommended to help you lift the barbell off the rack and safely return it after your set.
Suggestions
