Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Incline Barbell Press

Also called Incline bench

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Chest

Also delts, triceps

You need

Bench press station

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Bench at 30°, not 45°
  2. 2Lower the bar to just below the collarbone
  3. 3Keep your chest up the whole set

Most common mistake

Setting the bench so steep it becomes a shoulder press.

Watch a demo

Good for

  • Easy to keep adding weight
B
For chest
#16 of 32
See the full list →
Research
69
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 69
Target tensionStrong
Loaded stretchGood
ProgressionExcellent
Low costGood

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SPec DeckMachine
  • SHigh-to-Low Cable FlyCable
  • ABarbell Bench PressBarbell

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