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.

• Set your core- brace the abdominals, retract scapula, and inhale.
• BB directly above eyes.
• Hands on BB slightly wider than shoulder width, placing wrists directly over elbow and perpendicular to 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. Exhaling after clearing sticking point.

Safety & Spotting Techniques

• BB bench press requires one spotter.
• Spotter is placed directly behind the BB.
• Spotter will assist unracking and reracking 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 replacing point of contact.
• Allowing elbows to flair out
• Emphasize keeping scapula 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