If you’re struggling to improve your upper chest strength and size, incorporating the barbell incline bench press into your workout routine may be the solution you’ve been looking for. It’s not uncommon for gym-goers to feel discouraged by a lack of progress in this area, despite their dedication to training. Sympathetically, it’s often not the effort itself, but the execution of exercises that can be the culprit. Fortunately, with proper form, consistency, and some small adjustments to programming, the barbell incline bench press can bring positive changes to your upper chest development, and in turn, your overall physique. In this post, we’ll discuss everything you need to know to master this exercise and finally see results in your upper chest.
Barbell Incline Bench Press Summary
- Primary Muscles: Pectoralis Major – Clavicular
- Secondary Muscles: Deltoid – Anterior, and Triceps Brachii
- Equipment: Barbell and Incline Bench
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Barbell Incline Bench Press Instructions
- To start, lie supine on the incline bench.
- Un-rack the barbell from the rack over your upper chest using an overhand grip.
- Lower the barbell in a straight line perpendicular to the floor down to your upper chest.
- You elbows should bend naturally, and your forearms should be near vertical.
- Now, press the barbell up until your arms are extended, moving the bar straight up vertically.
- Repeat until you are down with your set and then rerack the barbell.
Video Tutorial
Barbell Incline Bench Press Muscles
Target (Agonist)
- Pectoralis Major, Clavicular
Synergists
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- No Significant Stabilizers
Antagonist Stabilizers
- None
Benefits of Barbell Incline Bench Press
The Barbell Incline Bench Press is a great exercise to include in any strength training or fitness routine. It specifically targets the Pectoralis Major – Clavicular, which is the upper chest muscle. This exercise can help to improve posture and shoulder stability, as well as increase strength in the arms, shoulders, and chest. Additionally, it can help to improve core stability and balance, which is important for any fitness routine. The Barbell Incline Bench Press is an effective way to target the Pectoralis Major – Clavicular, while also helping to improve overall strength and stability.
Tips for Performing Barbell Incline Bench Press
The Barbell Incline Bench Press is a great exercise to add to your fitness routine if you’re looking to gain strength and build muscle. To make sure you’re doing it properly, it’s important to keep these tips in mind.
- Use A Spotter So That You Will Continue Yourself Over Fatigue. You may only get so far alone, a partner is able to guide you to continue your muscular tissue further than where you by yourself can get. In turn you can work your muscle tissue down more and afterward your muscle tissue is going to grow heal bigger thru recovery.
- Utilize A Rack With The Effectively Placed Safety Bars. Using appropriate safety you can push yourself harder and your pump will go up.
- Do your primary compound exercises at the beginning of your routine, next conduct isolation movements to focus on particular muscle groups towards the end. You want the optimum functionality of your individual muscles any time you do compound lifts, for instance, bench, deadlift, and squats. After that, you need to exercise the muscle groups that you determined were weak in those movements, or zones that didn’t get worked based on the type of compound exercise you executed.
Benefits and Tips Video
Frequent Mistakes To Avoid
When performing the Barbell Incline Bench Press, it is important to remember proper form in order to avoid any potential injury. While this exercise can be a great way to strengthen your chest and triceps, there are a few mistakes that can be made that may lead to harm or even a lack of results. To help ensure you get the most out of your workout, here is a list of common mistakes to avoid when doing the Barbell Incline Bench Press.
- Don’t Skip Out On Recovery Times. Over-training could certainly make you weaker in lieu bigger.
- You Don’t Want To implement poor technique. Inappropriate technique is definitely a quick way to surely have a physical injury.
- It Is Best If You Don’t Cut A Warm-Up. Warming your Muslces is the Quickest way to prevent injury.
Find More Barbell Exercises Here
Variations and Complementary Exercises
If you’re looking to mix up your routine or if you’re unable to do the Barbell Incline Bench Press, there are a few variations, complementary, and alternative exercises that work similar muscles and will give you similar results. Here are some exercises to try:
Barbell Incline Wide Reverse Grip Bench Press
The Barbell Incline Wide Reverse Grip Bench Press is a great alternative or complementary exercise to the Barbell Incline Bench Press. This variation of the Incline Bench Press focuses on the upper chest muscles more than the traditional version, while still allowing you to target your triceps and shoulders. The wide reverse grip on the barbell also helps to increase stability and balance during the exercise, which is great for beginners and experienced lifters alike. With this variation, you will be able to work your chest and upper body muscles with a greater range of motion, making it a great exercise for building overall strength and muscle.
Barbell Reverse Grip Incline Bench Press
The Barbell Reverse Grip Incline Bench Press is a great complementary or alternative exercise to the Barbell Incline Bench Press. This exercise focuses on the upper chest muscles and is great for developing the strength and size of the upper chest muscles. To perform this exercise, you will need to set up an incline bench at a 45-degree angle and lie down on the bench. You will then grab the barbell with a reverse grip, with your palms facing outward, and press the bar up towards the ceiling. This exercise will help to target the upper chest muscles and can be used as a great alternative or complement to the Barbell Incline Bench Press.
Barbell Bench Press
The Barbell Bench Press is a great alternative or complementary exercise for the Barbell Incline Bench Press. It works the same muscles as the Incline Bench Press but at a different angle, allowing for a more complete workout of the chest, shoulders, and triceps. It is a great compound exercise that helps to build overall upper body strength and muscle size. The Barbell Bench Press can also be used to target the lower chest specifically, making it an excellent choice for those looking to add more definition to their chest muscles.
Check Out These Top Barbell Exercises
Incline Dumbbell Bench Press
The Incline Dumbbell Bench Press is a great alternative or complementary exercise to the Barbell Incline Bench Press. The Incline Dumbbell Bench Press allows for more isolation of the target muscle groups as it focuses on one side at a time, which can help to maximize muscle recruitment. Additionally, the flexibility of the dumbbells allows for a greater range of motion and the ability to perform more varied angles than a barbell would allow. This exercise can also be used to pre-exhaust the muscles before performing the Barbell Incline Bench Press, resulting in a more productive workout.
Incline Dumbbell Hammer Press
The Incline Dumbbell Hammer Press is an excellent complementary or alternative exercise for the Barbell Incline Bench Press. This exercise focuses on the upper chest muscles, triceps and shoulders, and also utilizes the core to stabilize the body. It also helps to improve overall muscular balance and stability. This exercise can be performed with either one or two dumbbells and can be done with a variety of angles and levels of intensity depending on the individual’s goals. The Incline Dumbbell Hammer Press is a great way to target the upper body muscles from a different angle and it is a great alternative for those who may have difficulty performing the Barbell Incline Bench Press.
Incline Dumbbell Palm In Press
The Incline Dumbbell Palm In Press is a great alternative or complementary exercise to the Barbell Incline Bench Press. It works the same muscles as the barbell press but in a different way. This exercise allows you to use your own body weight to press the dumbbells up, instead of relying on a barbell. It also requires more stabilization than the barbell bench press and targets the smaller stabilizing muscles of the shoulder. The Incline Dumbbell Palm In Press also allows for greater range of motion, which helps to work the chest muscles more deeply.
Find More Chest Exercises Here
Opposing Complementary Exercises
To further enhance the results of the Barbell Incline Bench Press and create a more balanced physique, it is important to also work opposing muscle groups. This will help to promote balance and symmetry in the body. The following exercises are ideal for targeting the opposing muscles:
Dumbbell Bent Over Row
The Dumbbell Bent Over Row is an excellent exercise to complement the Barbell Incline Bench Press. It works the opposing muscle group of the chest, the back. This exercise involves bending over at the waist and rowing the dumbbells up towards the chest. This targets the rhomboids, trapezius, and lats of the back. By doing this exercise in combination with the Barbell Incline Bench Press, you will be able to build a balanced and proportionate upper body.
Lever One Arm Lateral High Row (Machine)
The Lever One Arm Lateral High Row (Machine) is a great exercise to use in order to complement the Barbell Incline Bench Press. This machine targets the opposing muscle group of the chest and focuses on developing the back muscles. By performing this exercise in addition to the bench press, you can ensure that your back is also getting the attention it needs for a balanced physique. The Lever One Arm Lateral High Row (Machine) provides an intense workout that can help you reach your fitness goals faster.
Seated V Bar Cable Row
The Seated V Bar Cable Row is a great exercise to complement the Barbell Incline Bench Press. This exercise works the opposite muscle group, targeting the back muscles such as the lats and rhomboids. It helps to improve posture, balance and strength in the upper back. This exercise also helps to increase stability and control during the bench press motion. The Seated V Bar Cable Row adds an extra dimension to any workout routine, allowing for a full body workout.
Take Your Chest Workout to the Next Level with Barbell Incline Bench Press
If you’re looking to add size and strength to your chest, the barbell incline bench press is an incredibly effective exercise. This compound movement targets the upper portion of the chest, as well as the shoulders and triceps. By adjusting the angle of the bench, you can also target different areas of the chest. And since you’re using a barbell, you can lift much heavier weights than you could with dumbbells or other equipment. It’s important to use proper form and start with a weight that you can handle comfortably to avoid injury. Incorporating barbell incline bench press into your routine can help you take your chest workout to the next level.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Barbell Exercises
