Barbell High Incline Bench Press

Anton YefanovUpdated September 6, 2026

The barbell high incline bench press is set on a bench inclined to roughly 60 degrees, steeper than a standard incline. That angle moves the load almost entirely onto the upper chest and front shoulders, building the clavicular fibers of the pec that fill out the top of the chest. It also takes pressure off the lower chest and gives lifters a strong overhead-press carryover.

How to do the Barbell High Incline Bench Press

Set the bench to a steep incline of around 60 degrees and lie back with your feet planted flat.
Grip the bar slightly wider than shoulder width and pull your shoulder blades back into the pad.
Unrack the bar to full arm extension and stack the wrists directly over the elbows.
Lower the bar slowly to the upper chest, just below the collarbone, with elbows tracking under the bar.
Pause briefly with the bar at the chest, keeping core tension and a tight upper back.
Press the bar back up along the same path until the arms are fully locked out over the upper chest.

Muscles worked

Primary:: Chest
Secondary:: Shoulders and Triceps

Why train it

Builds upper-chest size that fills out the top of the torso.
Strengthens the front shoulders for better overhead press carryover.
Adds a fresh pressing angle that breaks plateaus on flat bench.

Common mistakes

Setting too steep an angle near vertical, which turns the lift into an overhead press and loses chest involvement.
Lowering the bar to the lower chest like a flat bench, which strains the shoulders at this angle.
Flaring the elbows wide, which loads the front of the shoulders instead of the upper chest.
Lifting the hips off the bench to cheat the press, which ruins the angle and risks back strain.

Frequently asked questions

What muscles does the Barbell High Incline Bench Press work?

The Barbell High Incline Bench Press trains the chest as the main target. Expect the shoulders and triceps to take some of the load as well.

What equipment do I need for the Barbell High Incline Bench Press?

Only a barbell. Nothing beyond that is required to run the movement the way it is described above.

Is the Barbell High Incline Bench Press suitable for beginners?

With some training behind you. The Barbell High Incline Bench Press is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.

Can I do the Barbell High Incline Bench Press at home?

Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.

How many sets and reps of the Barbell High Incline Bench Press should I do?

Three to five sets of 6 to 12 reps. Sit at the lower end with heavier weight when you are chasing strength, and at the upper end when you are chasing size.

What are good alternatives to the Barbell High Incline Bench Press?

Bodyweight Elevated Push Up, Cable Low-to-High Fly, and Decline Machine Chest Press train the same primary muscles as the Barbell High Incline Bench Press. Pick whichever one suits the equipment in front of you.