At a glance
- Main muscle
- Chest
- Also works
- Shoulders and triceps
- Equipment
- Barbell
- Rep range in Mitta
- 6 to 10 reps
- Skill level
- Intermediate
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Bench at 30°.
- Bar to your upper chest.
- Elbows slightly under the bar.
Pick a weight you can lift for 6 to 10 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Good upper-chest emphasis and highly progressable.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Incline Dumbbell Press · Dumbbell · rating A
- Smith Machine Incline Press · Machine · rating A
- Machine Incline Chest Press · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the incline barbell bench press.
Let Mitta set the weight.
Mitta plans the incline barbell bench press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
incline barbell bench press
What muscles does the incline barbell bench press work?
The incline barbell bench press mainly trains your chest. Your shoulders and triceps help.
How many reps of the incline barbell bench press should I do?
Mitta plans the incline barbell bench press at 6 to 10 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the incline barbell bench press?
Good alternatives that train the same muscle are the incline dumbbell press, Smith machine incline press and machine incline chest press.
Is the incline barbell bench press good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the incline barbell bench press have rating A?
Good upper-chest emphasis and highly progressable.