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ChestBarbellHorizontal push

Incline Barbell Press

Reviewed by Bryan Cortez, MS

Tilt the bench, hit the upper chest — the part flat pressing leaves behind.

Rep Sweet Spot
4-10
Sets
2-4
working sets
RIR
1-3

How to do it

Setup

  • Bench at 30-45 degrees, blades retracted, slight arch, feet planted.

Execution

  • Lower to the upper chest/clavicle, elbows tucked ~45-75 degrees, press up and slightly back.

Common Errors

  • Bench set too steep (front delt takes over)
  • Flaring the elbows to 90 degrees
  • Bouncing the bar off the chest
  • Losing the scapular set

No-Fly Zone

over 15 reps

Programming

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If it hurts

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The Evidence

Builds upper-chest, front-delt and triceps mass. Does NOT isolate the chest — flyes do that.

SFR — 1

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.