Incline Bench With Bar Partials
Improves upper chest development and overall pressing strength
ChestBeginnerStrengthPress
At a glance
| Muscles worked | Primary: pectoralis major, anterior deltoids. Secondary: triceps, serratus anterior |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Press |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Step 1: Setup — sit on the incline bench with feet planted firmly on the floor and grip the barbell with hands slightly wider than shoulder-width apart.
- Step 2: Initiation — lift the barbell off the rack and hold it above the chest with arms extended.
- Step 3: Main movement — lower the barbell to the upper chest, keeping the elbows close to the body.
- Step 4: End position — pause briefly at the bottom, then press the barbell back to the starting position, squeezing the chest muscles at the top.
- Step 5: Return — slowly lower the barbell back to the rack, keeping control throughout the entire movement.
- Step 6: Breathing reminder — exhale on the press and inhale on the return.
- Step 7: Safety note — ensure the shoulders are down and away from the ears, and avoid arching the back.
Equipment
- Barbell
- Incline Bench
Coaching tips
Benefits
Improves upper chest development and overall pressing strength
Common mistakes
Letting the shoulders roll forward and neglecting to squeeze the chest at the top
Make it harder
Increase the weight used or decrease rest time between sets
Make it easier
Decrease the weight used or use a closer grip
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 8 sets × 10 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.