# Incline Bench Press

The barbell press on the tilted bench — same press, aimed at the upper
chest.

- **Category:** Main circuit
- **Type:** Free-weight incline press
- **Targets:** Upper chest, front delts, triceps
- **Prescription:** 3 × 8–10
- **Defaults:** 3 × 8 weighted

## Setup

Set the bench to a moderate incline (around 30–45°). Lie back with the
bar over the eyes, shoulder blades set, feet planted.

## Execution

1. Lower the bar to the upper chest, just below the collarbones.
2. Touch lightly, keeping the forearms vertical.
3. Press straight up to lockout above the shoulders.

## Cues

- The steeper the bench, the more shoulder and less chest.
- Ribcage up, but hips stay on the pad.
- Bar path is a straight vertical line on the incline.

## Common Mistakes

- Sliding the bar path out over the belly.
- Overarching to turn it back into a flat press.
- Grip too wide for the shorter incline stroke.

## Progression

Work up in weight after the flat Bench Press, not before it; dumbbells
on the same bench trade load for range.
