Barbell Incline Bench Press

Step 1

Place an incline bench, set to a 30-degree incline, in the centre of the rack, underneath the bar. Lie down on the bench and plant your feet on the floor on either side of the bench, or on the bench itself — whichever is most comfortable. You should be positioned on the bench so that the bar is above the centre of your chest. Hold the barbell with an overhand grip (palms facing away from your body), hands slightly wider than shoulder-width apart and press the bar away from your chest to release it from the rack. Extend your elbows to hold the barbell directly in front of your chest. This is your starting position.

Step 2

Inhale. Bend your elbows outwards to lower the barbell towards your chest until your arms form two 90-degree angles, like an inverted push-up.

Step 3

Exhale. Extend your elbows and push the barbell away from your chest to return to the starting position. Repeat for the specified number of repetitions before returning the barbell to the rack.

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