Library / Upper Chest
Incline Barbell Bench Press
Barbell · Horizontal Push · Compound
Upper ChestChest Anterior DeltoidTriceps
Default prescription & biomechanics
- Primary muscles
- Upper Chest, Chest
- Secondary muscles
- Anterior Deltoid, Triceps
- Equipment
- Barbell
- Movement pattern
- Horizontal Push (Push force)
- Difficulty
- Intermediate
- Working rep range
- 6-10 reps per set
- Between-set interval
- 120 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Set the bench angle to 30 degrees to bias the clavicular fibres of the chest.
- Unrack the bar over your upper chest and keep wrists stacked directly over elbows.
- Lower the bar smoothly to just below the collarbone without bouncing.
- Press up in a controlled arc to full lockout.
Joint & safety considerations
Filtered for Shoulder Impingement sensitivity. When you flag shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Incline Dumbbell Bench Press | Dumbbell swap | Dumbbell |
| Incline Plate-Loaded Chest Press | Machine swap | Machine |
| Smith Machine Incline Chest Press | Smith Machine swap | Smith Machine |
| Low-to-High Cable Chest Fly | Cable swap | Cable |
| Anchored Resistance Band Chest Press | Bands swap | Bands |
| Assisted Chest Dip Kneeling | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.