Incline Barbell Press

Proper Positioning

1. Lie on an incline bench in a supine position (face upwards to the ceiling)

2. Place the head, shoulder blades, and sacrum (the triangular bone at the base of the spine) firmly on the bench

3. Feet planted firmly on the floor, preferably more force planted on the heel to generate more power

4. Squeeze the glutes to maintain a balanced position

5. Maintain a natural arch in the lower back throughout the entirety of the movement

6. Grasp the barbell with a pronated grip slightly wider than shoulder width

Proper Technique

Eccentric - Descend

1. Push grips toward the midline activating the pectoralis muscles throughout the movement

2. Keep the wrists firm

3. Slowly lower the weight by flexing the elbows

4. Lower the weight until it reaches clavicle level while the upper arms are parallel to the ground

5. Inhale on the downward phase of the movement

Concentric - Ascend

1. Press the bar up by contracting the pectoralis muscles in a controlled manner

2. Exhale on the upward phase of the movement

Essential Tips

1. Push through the heel to assist in the concentric phase of the movement

2. Avoid using momentum by bouncing at the bottom of the movement

3. Always keep the glutes on the bench

4. Avoid an excessive curvature of the lower back

5. Make sure to use a full range of motion in accordance with your flexibility