How to Do Incline Bench Press

Incline Bench Press is a chest exercise using barbell and bench, listed as intermediate in the A90 Training Club catalogue.

Also known as Barbell Incline Bench Press, Incline Barbell Bench Press.

Primary muscle

Chest

Equipment

Barbell, Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Incline Bench Press

  1. 01Lie on a bench set to a 30 to 45-degree angle and grip the barbell slightly wider than shoulder-width.
  2. 02Unrack the barbell and hold it directly over the upper chest with arms fully extended.
  3. 03Lower the barbell to the upper pectoral region while keeping the elbows at a 45-degree angle to the torso.
  4. 04Press the barbell back to the starting position by driving the shoulder blades into the bench.
  5. 05Finish the rep with the elbows locked out over the face.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Incline Bench Press

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Ensure the barbell touches the upper chest rather than the mid-sternum to maximize the stretch on the clavicular fibers of the pectorals.

Same coaching engine used inside the A90 app

05 / FAQ

Incline Bench Press questions

What muscles does Incline Bench Press work?

Incline Bench Press is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Incline Bench Press correctly?

Lie on a bench set to a 30 to 45-degree angle and grip the barbell slightly wider than shoulder-width. Unrack the barbell and hold it directly over the upper chest with arms fully extended. Lower the barbell to the upper pectoral region while keeping the elbows at a 45-degree angle to the torso. Press the barbell back to the starting position by driving the shoulder blades into the bench. Finish the rep with the elbows locked out over the face.

What is the A90 coach tip for Incline Bench Press?

Ensure the barbell touches the upper chest rather than the mid-sternum to maximize the stretch on the clavicular fibers of the pectorals.

Is Incline Bench Press suitable for beginners?

Incline Bench Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Incline Bench Press?

Incline Bench Press uses barbell and bench.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes incline bench press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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