Incline Barbell Bench Press

Learn how to do Incline Barbell Bench Press with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5 Chest TricepsShoulders Olympic BarbellBench

Incline Barbell Bench Press is an Olympic Barbell/Bench exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do Incline Barbell Bench Press

How to perform this exercise correctly

1 - Load the bar to a weight that lets you properly complete the given reps. Don't forget to place the safety clips on the ends.

2 - Lie on your back on the incline bench and grab the bar with a medium grip (a 90° angle should form between your forearms and upper arms). Lift the bar off the rack and bring it right above you.

Nice, you're in the starting position

3 - Now, slowly lower the bar until it touches the center of your chest.

4 - After a very short pause, push the bar back to the starting position while squeezing your pecs.

5 - Once all reps are done, rack the bar back in place.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleChestSecondary muscleTricepsSecondary muscleShoulders
EquipmentOlympic Barbell
EquipmentFlat Bench

Calorie Calculator

MET 5
Estimated burn
180 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Incline Barbell Bench Press

Type
Olympic Barbell exercise
Primary muscle
Chest
Secondary muscles
Triceps, Shoulders
MET value
5
Calories (30 min, 70 kg)
≈ 180 cal
Video quality
4K with male and female demonstrations

More Chest Exercises

Alternating Incline Dumbbell Press
MET 4.5

Alternating Incline Dumbbell Press

  • Dumbbells
Barbell Bench Press
MET 5

Barbell Bench Press

  • Olympic Barbell
  • Bench
Bench Press Machine
MET 4.5

Bench Press Machine

  • Machine
Cable Chest Fly
MET 3.5

Cable Chest Fly

  • Cable

FAQ: Incline Barbell Bench Press

What muscles does Incline Barbell Bench Press work?

Incline Barbell Bench Press primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Incline Barbell Bench Press correctly?

How to perform this exercise correctly 1 - Load the bar to a weight that lets you properly complete the given reps. Don't forget to place the safety cl

Is Incline Barbell Bench Press good for beginners?

Incline Barbell Bench Press has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Incline Barbell Bench Press?

Incline Barbell Bench Press requires: Olympic Barbell, Bench.

What are the benefits of Incline Barbell Bench Press?

Incline Barbell Bench Press strengthens the Chest, engages the Triceps and Shoulders, builds functional strength using Olympic Barbell, Bench. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Incline Barbell Bench Press?

Similar exercises to Incline Barbell Bench Press include Alternating Incline Dumbbell Press, Bench Press Machine, Close Grip Push-Ups, Decline Bench Press. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Incline Barbell Bench Press better than Alternating Incline Dumbbell Press?

Both Incline Barbell Bench Press and Alternating Incline Dumbbell Press target the Chest. Incline Barbell Bench Press uses Olympic Barbell, Bench, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Alternating Incline Dumbbell Press
MET 4.5

Alternating Incline Dumbbell Press

  • Dumbbells
Bench Press Machine
MET 4.5

Bench Press Machine

  • Machine
Close Grip Push-Ups
MET 5

Close Grip Push-Ups

  • No equipment
Decline Bench Press
MET 5

Decline Bench Press

  • Olympic Barbell
Decline Dumbbell Bench Press
MET 4.5

Decline Dumbbell Bench Press

  • Dumbbells

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