How to do a barbell incline bench press

Setup:

1. Incline Bench: Adjust the bench to an incline of approximately 30-45 degrees.
2. Barbell Placement: Position the loaded barbell in the rack at a height that allows you to comfortably unrack it while lying on the incline bench.
3. Grip: Lie back on the bench and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Ensure your wrists are in a neutral position.
4. Unrack and Position: Unrack the barbell and hold it directly above your shoulders with your arms straight. Engage your core and retract your shoulder blades.

The Lift:

1. Controlled Lowering: Take a deep breath and slowly lower the barbell towards your upper chest, keeping your elbows tucked at roughly a 45-degree angle from your body.
2. Touch and Pause: Allow the barbell to touch your upper chest gently, just below your collarbone. Avoid bouncing the bar.
3. Press Upward: Exhale and explosively press the barbell back up to the starting position, extending your arms but not locking out your elbows.
4. Repeat: Hold the barbell briefly at the top, reset your position, and repeat for the desired number of repetitions.

Tips:

• Foot Placement: Plant your feet firmly on the floor for stability and power.
• Maintain Tension: Keep your muscles engaged throughout the entire movement, avoiding any relaxation at the top or bottom of the lift.
• Barbell Path: The bar should travel in a slight arc, moving down and back towards your shoulders on the descent and up and forward on the ascent.
• Breathing: Remember to breathe deeply, inhaling as you lower the bar and exhaling forcefully as you press it back up.