Which muscles does the incline bench press (barbell) work?

The incline bench press (barbell) mainly works your chest. It also involves your front delts and triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the incline bench press (barbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Incline Bench Press (Barbell): how to do it and muscles worked

The incline bench press (barbell) mainly works your chest, with help from your front delts and triceps. You need a barbell.

Muscles worked

Main

Chest

Helping

How to do the incline bench press (barbell)

1
Set the bench to about 30 degrees and lie back with your eyes under the bar. Pinch your shoulder blades together, plant your feet, and grip just outside shoulder width.
2
Unrack the bar and lower it to your upper chest, just below the collarbone. Press it up until your arms are straight over your shoulders.
3
Lower for about two seconds and press up smoothly, breathing in on the way down and out on the way up. Rerack carefully, ideally with a spotter.

Form tip: Do not set the bench too steep; above 45 degrees it turns into a shoulder press and loses chest work.

Common questions

Which muscles does the incline bench press (barbell) work?: The incline bench press (barbell) mainly works your chest. It also involves your front delts and triceps.
What equipment do I need for the incline bench press (barbell)?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the incline bench press (barbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.