Chest Intermediate

Incline Bench Press

  • Chest
  • Front Delts
  • Triceps

Barbell · Bench

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Set a bench to a modest incline, around 15–30 degrees, inside a rack.

  2. Plant your feet and take an even grip just outside shoulder width.

  3. Unrack with a spotter or safeties set and lower the bar toward your upper chest.

  4. Press upward without letting your shoulders roll forward.

Key cues

  • Keep your upper back supported.
  • Stack wrists above elbows.
  • Use a controlled lowering phase.

Common mistakes

  • Setting the incline so steep that the movement becomes a shoulder press.
  • Bouncing the bar.
  • Sliding down the bench.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.