Chest
Low Incline Barbell Press
The Low Incline Barbell Press is a strength exercise with a barbell for your chest. Share of the load in the Zulta muscle model: mid chest 26%, upper chest 22% and front delts 14%.
How to do it
- Set an adjustable bench to about 15 to 30 degrees inside a rack.
- Lie back with your eyes just in front of the bar and grip it slightly wider than shoulder-width.
- Unrack the bar and hold it over your shoulders with straight arms.
- Lower the bar to the upper part of your chest, between the nipples and collarbones.
- Press back up to straight arms over your shoulders.
Tips
- The low angle spreads the work across the whole chest, so keep the shoulders pinned back.
- Drive through the feet to keep the upper back tight.
Common mistakes
- Lifting the hips off the seat.
- Bouncing the bar off the chest.
- Flaring the elbows straight out.
Muscles worked by the Low 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.
15 to 30 degrees raises upper chest with little extra front delt. 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.
Low Incline Barbell Press alternatives
Same equipment
Different equipment
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Similar exercises
Frequently asked questions
What muscles does the Low Incline Barbell Press work?
Mainly the mid chest, upper chest and lower chest. The front delts, triceps (lateral head) and triceps (medial head) assist.
Is the Low Incline Barbell Press good for beginners?
The Low Incline Barbell Press is rated intermediate. If you are new, learn the Low Incline Dumbbell Press first and build up from there.
What is a good alternative to the Low Incline Barbell Press?
For example the Low Incline Dumbbell Press, Landmine Chest Press and Reverse Grip Bench Press. They train mostly the same muscles, some with different equipment.
How do you make the Low 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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