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barbell horizontal push Activity intensity • High
✓ knee safe
✓ lower back safe
✓ wrist safe
Incline Barbell Bench Press
Primary Muscles: upper chest, chest
Secondary Stabilisers: anterior deltoid, triceps
DEFAULT REP RANGE
6-10 reps
INTERVAL REST TARGET
120s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Set the bench angle to 30 degrees to bias the clavicular fibres of the chest.
- Unrack the bar over your upper chest and keep wrists stacked directly over elbows.
- Lower the bar smoothly to just below the collarbone without bouncing.
- Press up in a controlled arc to full lockout.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Incline Dumbbell Bench Press
dumbbell • beginner • Rest 120s
Same movement pattern Easier setup
Incline Plate-Loaded Chest Press
machine • beginner • Rest 90s
Same target muscles Easier setup
Low-to-High Cable Chest Fly
cable • beginner • Rest 75s