INCLINE BENCH PRESS
Barbell press on an inclined bench. Greater upper chest and anterior deltoid emphasis than flat bench.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Set the bench to a 30–45 degree incline.
- 2
Lie back with eyes under the bar. Grip slightly wider than shoulder width.
- 3
Unrack and lower the bar to the upper chest.
- 4
Press back to full lockout.
- 5
Maintain a slight arch in the lower back, feet flat on the floor.
THE STANDARD
Bar must touch the upper chest each rep. Full lockout at the top.
COACHING CUES
COMMON MISTAKES
Bench angle too steep — reduces chest activation, becomes a shoulder press.
Bar not touching the chest.
Wrists bending back.
SCALING / SUBSTITUTIONS
Incline dumbbell press for greater range of motion.
Flat bench press as a regression.
Reduce load.
300WOD APPLICATION
The incline bench press appears at Elite and Spartan Standards as an upper chest and shoulder development movement.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary