BARBELL INCLINE BENCH 

Equipment & Set Up

• Bench and barbell (BB).
• Hooks just below start position (arms extended).
• When utilizing a power rack, bench must be placed in center of rack.

Primary Muscles Involved

• Pectoralis major
• Pectoralis minor
• Anterior deltoids
• Triceps brachii

Starting Position

• 5 points of contact:

1. Two feet flat on floor (right foot)
2. (left foot)
3. Glutes flat on bench
4. Upper back and shoulders flat on bench
5. Back of head flat on bench.

Starting Position

• Set your core—brace the abdominals, retract the scapulae, and inhale.
• BB directly above eyes.
• Hands on BB slightly wider than shoulder width, with wrists directly over the elbows and perpendicular to the floor.

Movement Execution

Initiate eccentric phase by lowering BB, touching chest at nipple level.

Initiate concentric phase by driving BB up, returning to start position. Exhale after clearing sticking point.

Safety & Spotting Techniques

• BB bench press requires one spotter.
• Spotter is placed directly behind the BB.
• Spotter will assist un-racking and re-racking the BB.
• In the case of a failed attempt the spotter will assist returning the BB to the rack.

Common Errors & Corrections

• Failure to maintain 5 points of contact
• Emphasize maintaining the missed point(s) of contact.
• Allowing elbows to flare out
• Emphasize keeping scapulae retracted and elbows pulled in.
• Bouncing BB off chest
• Emphasize eccentric control.

Variations and Progressions

Variations: DB Incline Bench Press; Hands-Elevated Push-Ups
Progression: 1 Arm Landmine Press; Half-Kneeling 1 Arm Landmine Press