Chest · Intermediate

Incline Barbell Bench Press

Upper Chest · also Triceps, Front Delts

Equipment: Barbell, Adjustable Bench, Rack

How to do it

• Set the bench to about 30–45 degrees, eyes under the bar
• Grip a bit wider than shoulders, shoulder blades pinched
• Plant your feet and keep glutes and upper back on the bench
• Lower the bar under control to your upper chest
• Press up and slightly back until it is over your shoulders

Common mistake

✕ HIPS LIFTING OFF BENCH → ✓ GLUTES DOWN, FEET PLANTED

Starting point: 4 sets × 6–10 reps, 120s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, nsca.com, pmc.ncbi.nlm.nih.gov.