Chest Exercise Guide
Incline Barbell Bench Press
Target Muscle
Chest
Equipment Needed
Barbell & 30° Incline Bench
Difficulty
Intermediate
Step-by-Step Execution Instructions for Incline Barbell Bench Press
- 1. Bench Angle & Scapular Lock: Set bench to a 30-degree incline. Retract shoulder blades into the bench pad and plant feet firmly on the floor.
- 2. Grip & Unrack: Grip the bar slightly wider than shoulder-width. Unrack the barbell over your upper chest with elbows extended.
- 3. Clavicle Touch Eccentric: Lower the barbell under control toward your upper chest/clavicle area while keeping elbows tucked at a 45-degree angle.
- 4. Upper Chest Concentric Drive: Press the barbell back up vertically until arms are extended, focusing on upper chest muscle fiber contraction.
📹 Video Tutorial & Form Guide
Video demonstration courtesy of ScottHermanFitness.
Video demonstration by ScottHermanFitnessWatch original on YouTube ↗
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Related Exercises & Targeted Workouts
Anatomical Muscle Hub
Upper Chest Guide
Explore full anatomy, movement mechanics, and targeted exercise list.
Targeted Workout Split
Chest Specialization Workout
See how Incline Barbell Bench Press integrates into a weekly training split.
Alternative Exercise
Decline Barbell Bench Press
Compare execution form and muscle activation patterns.
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