How to do the barbell incline bench press

Step by step

1. Lie back on the incline bench and grab the bar with an even overhand grip. The bar should be close enough to unrack without overextending your body.
2. Bring your shoulders back, engage your abs, and plant your feet on the floor.
3. Take a breath and unrack the bar by locking out your elbows.
4. Bring the barbell over your chest and take another breath.
5. Lower the weight to your mid chest and pause for a moment.
6. Press the bar in a straight line and exhale near the top.
7. Once finished, carefully bring the bar over your head and rack it before relaxing.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the barbell incline bench press

• PPL Advanced4 × 10
• 8-Week Upper Body Emphasis4 × 8
• 6-Week Chest Focus3 × 8
• Arnold Split4 × 8

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.