Barbell Incline Bench Press

PrimarySecondaryNot worked

This movement mainly trains chest, and also recruits Front delts, Triceps.

What the movement loads

The incline shifts load onto the clavicular head of the chest, the part that contributes to shoulder flexion. Between thirty and forty-five degrees it takes the most; past that the front delt takes over and the movement becomes a shoulder press.

How to load it

Eight to twelve reps suit this better than heavy strength work: the leverage is worse and the load stays lighter than on flat bench. A modest incline beats a dramatic one.

The recurring mistake

Setting the bench steeper in the belief it targets the upper chest better. Past forty-five degrees the shoulders do the work and the chest barely sees the load.

Variants in the catalogue

The variants REPWIND's catalogue carries, under the name the app shows:

• Barbell Bench Press
• Barbell Decline Bench Press
• Dumbbell Bench Press
• Dumbbell Incline Bench Press
• Dumbbell Lying Hammer Press
• Lever Chest Press
• Lever Incline Hammer Chest Press
• Lever Lying Chest Press