Chest
High Incline Barbell Press
The High Incline Barbell Press is a strength exercise with a barbell for your chest. Share of the load in the Zulta muscle model: upper chest 27%, front delts 26% and mid chest 16%.
How to do it
- Set an adjustable bench to about 50 degrees inside a rack and sit back with your eyes just in front of the bar.
- Grip the bar slightly wider than shoulder-width and set your shoulder blades.
- Unrack and hold the bar over your shoulders with straight arms.
- Lower the bar to your upper chest just below the collarbones.
- Press back up to straight arms over your shoulders.
Tips
- Keep the chest up so the press does not turn into an overhead press.
- Keep the elbows slightly in front of the bar at the bottom.
Common mistakes
- Leaning the head forward toward the bar.
- Arching the lower back off the pad.
- Lowering the bar to the chin.
Muscles worked by the High Incline Barbell Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Above 45 degrees the press turns into a shoulder press. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
High Incline Barbell Press alternatives
Same equipment
Different equipment
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Make it harder
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Similar exercises
Frequently asked questions
What muscles does the High Incline Barbell Press work?
Mainly the upper chest and front delts. The mid chest, triceps (lateral head) and triceps (medial head) assist.
Is the High Incline Barbell Press good for beginners?
The High Incline Barbell Press is rated intermediate. If you are new, learn the High Incline Dumbbell Press first and build up from there.
What is a good alternative to the High Incline Barbell Press?
For example the High Incline Dumbbell Press, Incline Dumbbell Press and Incline Bench Press. They train mostly the same muscles, some with different equipment.
How do you make the High Incline Barbell Press harder?
Add weight or reps, or move on to the Reverse Grip Bench Press and Cambered Bar Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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