Step by step
- Raise the backrest to about 30–45°. Any steeper and it becomes a shoulder exercise.
- Lie with your eyes under the bar, feet planted and shoulder blades pulled together and down.
- Grip the bar slightly wider than your shoulders, wrists straight.
- Unrack and lower the bar under control to your upper chest, just below the collarbones.
- Press up until your arms are straight, with the bar over your shoulders.
Tip: Without a spotter, use the safety bars or do it on the Smith machine.
Common mistakes
Above 45° it mostly works your shoulders. Keep the backrest between 30 and 45°.
Lower it to your upper chest; any higher and your shoulder suffers.
Arching too much turns it into a flat press. Keep glutes and upper back down.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
What angle is best?
Between 30 and 45° works for most people. Try angles in that range and keep the one you feel most in your chest.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add incline barbell bench press to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.