Incline Barbell Bench Press

Muscles worked by the Incline Barbell Bench Press

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Incline Barbell Bench Press

1. Lie on an incline bench set to 30-45 degrees.
2. Grip the bar slightly wider than shoulder-width and unrack.
3. Lower the bar to your upper chest.
4. Press the bar back up to full extension.
5. Repeat.

Form tips

• Keep your shoulder blades pinched together against the bench.
• Lower the bar without bouncing it off your chest.
• Keep your feet planted and your glutes on the bench.

At a glance

Incline Barbell Bench Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Bench Press
• Cable Chest Press
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press
• Close-Grip Incline Bench Press
• Decline Barbell Bench Press
• Decline Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "incline-bench-press",
  "name_en": "Incline Barbell Bench Press",
  "name_de": "Schrägbankdrücken mit Langhantel",
  "name_es": "Press en banco inclinado con barra",
  "description_en": "A barbell pressing movement on an incline bench targeting the upper chest.",
  "description_de": "Langhanteldrücken auf der Schrägbank mit Fokus auf den oberen Brustbereich.",
  "description_es": "Un movimiento de press con barra en banco inclinado que trabaja la parte superior del pecho.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "push_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe",
    "requires_bench"
  ],
  "variation_group": "bench-press",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on an incline bench set to 30-45 degrees.",
    "Grip the bar slightly wider than shoulder-width and unrack.",
    "Lower the bar to your upper chest.",
    "Press the bar back up to full extension.",
    "Repeat."
  ],
  "instructions_de": [
    "Leg dich auf eine Schrägbank, eingestellt auf 30–45 Grad.",
    "Greife die Stange etwas schulterbreiter und nimm sie aus der Ablage.",
    "Senke die Stange zur oberen Brust.",
    "Drücke die Stange zurück in die volle Streckung.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Acuéstate en un banco inclinado a 30-45 grados.",
    "Agarra la barra ligeramente más ancha que los hombros y desrackea.",
    "Baja la barra hasta la parte superior del pecho.",
    "Empuja la barra de vuelta hasta la extensión completa.",
    "Repite."
  ],
  "tips_en": [
    "Keep your shoulder blades pinched together against the bench.",
    "Lower the bar without bouncing it off your chest.",
    "Keep your feet planted and your glutes on the bench."
  ],
  "tips_de": [
    "Ziehe die Schulterblätter zusammen und halte sie fest auf der Bank.",
    "Senke die Stange kontrolliert, ohne sie auf der Brust abprallen zu lassen.",
    "Lass dich bei schweren Sätzen von einem Trainingspartner absichern."
  ],
  "tips_es": [
    "Retrae las escápulas y mantenlas pegadas al banco.",
    "Evita rebotar la barra en el pecho.",
    "Pide asistencia cuando trabajes con cargas pesadas."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/incline-bench-press-start.webp",
      "peak": "images/flat/incline-bench-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "incline-bench-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.