The incline barbell press is the primary upper chest strength exercise. It develops the clavicular head of the pectoralis major, the portion responsible for "upper chest thickness" that flat pressing doesn't adequately target.
Get the Incline Barbell Press in tomorrow's workout
Text START to get a personalized program that includes this exercise — delivered daily by SMS.
7-day free trial · Cancel anytime via SMS · No app required
Form Guide
Step-by-step: Incline Barbell Press
1Set the bench to 30–45 degrees. This is the sweet spot for upper chest vs front delt emphasis.
2Setup identical to flat bench press: arch, shoulder blades retracted and depressed.
3Bar path is more vertical than flat press — the angle changes the mechanics slightly.
4Lower to the upper chest, not the lower sternum.
Common Mistakes
What most people get wrong
Bench angle too steep: turns it into a shoulder press.
Not touching the chest: short-circuits the full range of motion.
Programming
How to program the Incline Barbell Press
3–4 sets of 5–8 reps for strength; 3–4 sets of 8–12 reps for hypertrophy. Best programmed after your primary flat press, as it uses similar musculature at slightly lower loads.
The Incline Barbell Press is rated Intermediate. Learn the movement pattern with lighter weight before progressing.
Your coach knows the Incline Barbell Press
TrainSMS includes this exercise in the programs that need it — automatically, based on your goal and equipment.