How To: Incline Barbell Bench Press | 3 GOLDEN RULES! (MADE BETTER!)

Many of you are probably leaving A LOT of gains behind when it comes to the INCLINE BARBELL BENCH PRESS because of a few simple form mishaps. So if your upper chest is lagging this video will ensure that you' maximize muscle engagement for growth! Also, remember that LESS IS MORE when it comes to building muscle. So, instead of jumping around from exercise to exercise, stick with 8 - 10 sets of 8 reps with the Incline Barbell Bench Press before moving onto your next exercise so you can focus on progressing with the movements lifting HEAVIER WEIGHT & building MORE MUSCLE in no time!

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Today we’re going to go over the 3 golden rules when performing a barbell incline bench press.

Golden Rule #1: Keep A Shoulder-Width Grip! (Or JUST Outside)
I know some of you will say that with a wider grip you can bench more weight, but when you have a wider grip on this exercise when using a barbell, you’re not going to get that much of a flex at the top of the movement. It should go without saying that the more you bring your hands in, the more flex you get in your chest. Also, adduction is one of the functions of the chest, which means if you’re feeling that flex at the top, you’re going to get more muscle activation for more muscle damage and more growth, even if you can bench a little more when doing the wider grip. Overloading with more weight is USELESS for MUSCLE GROWTH if you’re getting LESS CHEST MUSCLE engagement.

You’re also going to have more control over the exercise with a shoulder-width (or just outside shoulder-width) grip, and you’re going to be able to keep your elbows under your wrists allowing you to really focus and push through with your triceps as well. When you get under the barbell, you want to put your finger tips on the gnarling, and personally I like to use my thumbs, and put them right on the end of the gnarling to get my grip position. Then, after lifting the barbell off the rack, as you do your repetitions you want to keep your elbows UNDER your wrists, and then as you press back up, your elbows should stay under your wrists as well.

You want to make sure that as you do this movement, as you come down, you don’t flare your elbows out to the side, and then push that way as well. You’re going to lose a lot of power if you do that, and you’re also going to place a lot of unwanted tension in your shoulders. Constant elbow flare is the main reason lifters get SHOULDER PAIN from this movement and can’t progress with more weight.

Golden Rule #2: Keep Shoulders Retracted & Depressed!
I notice the most common thing that happens here is a lot of people will retract, depress, lean back and get into position. But sometimes the j-hooks are too high on benches in the gym, or this can just happen in general. The problem is that when you try to press the weight off the j-hooks, what happens is you lift the weight, then push it up by using your shoulders too much to help. What happens once you use your shoulders to help you is you un-pack them, and then you start performing your repetitions with your back flat on the bench versus having your shoulder blades retracted and depressed down.

You then start to lose a lot of that pushing power that you had, and you can also start to transfer a bit more of the exercise into your shoulders, versus keeping it all in your chest. If that happens to you, and you pay attention, just hold the weight above you, and try to reset your shoulders. Once you reset your shoulders and they’re nice and packed, then you’ll be able to bench, and feel it all in your chest and not in your shoulders at all. There is a big difference between having your shoulders packed or un-packed, and the best solution would be to learn how to un-rack WITHOUT breaking your form. It just takes time!

Golden Rule #3: Engage Your Lower Body & Core!
Your lower body and your core are VITAL to this movement. Yes this is an upper body movement and you’re pressing through your chest and your arms, but if your core is loose, and your feet are not firmly planted on the ground, then you don’t have a solid foundation to be able to press more weight comfortably.

*CONTINUE READING HERE*

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[charlieduong]

1. Keep a Shoulder-width Grip 0:24
2. Keep shoulders Retracted & Depressed 1:47
3. Engage Your Lower Body & Core 3:12

[NameNik]

Comments:
5% - "Wow, that was very useful"
95% - "_Barhbell_"

[mikolajseczkowski]

This channel and athlean-x are my go to channels for fitness. Keep up the great work Scott

[neutralino]

I cannot actually describe how helpful these tips are and have been. I have implemented them and my body has gotten a lot stronger and my mind muscle connection has improved drastically as well. I can’t thank you enough Scott! Can wait for more videos on this series👍💪

[Ryeeshyng]

Every once in a while I tend to come back and watch some form videos from your channel. It’s been a little over 5 years on my fitness journey and your channel is one of my go to’s. Glad to see you still doing your thing, and getting the recognition your deserve!

[adammiller]

Dang my chest just grew 12 kilometers

[RaulLopez-qpfp]

Dear friend Scott! How are you? Hope you are doing great!! Yesterday I worked out my chest but these tips are pure gold especially if you have an injured shoulder. Thank you very much! My shoulder is getting better little by little thanks to your videos and your help. I really want to thank you man! Hopefully our paths will cross one day. Please give our best to your family. Blessings all around. You bring so much good to many people. Warm hugs from Mexico.

[fasterfitness]

I 'smashed' the like button...



... we don't talk anymore.

[runsfromsnake]

I AHHHHrched my back and tightened my core, my dokkan drop rates have never been better thanks scott

[JohnHKim]

Keep Shoulders Retracted & Depressed
3:50 Tighten Lower Body & Core
1:21 Elbows under wrist

[Curt_Randall]

I like how the core is able to get involved with nearly any other muscle group workout. I find myself engaging my core while doing all sorts of activities, which just sort of happens automatically out of habit.

[AllatonceIvan]

I love the incline more than the flat!!! Thanks Scott!!!

[AcesulfameGaming]

Amazing video Scott, I started a workout group with my friends and coworkers and constantly show them your videos on form and stress it's importance. You are one of the biggest reasons I decided to get healthy as well I really appreciate you man. Quit smoking cigs and started Keto this year lost 40 lbs! :) - Love from NJ

[icejumperke]

🔥💪
Love these golden rules series 👌
Please do it on a row :)

[BN-HAPPY]

777 comments, excellent. My shoulder was hurting while doing incline. So I went to YT and found this site. SO FREAKING GLAD I DID. I went up 40 lbs and my shoulder was fine THANKYOU

[GainzRUsFitnessFlo]

I liked just because of the way he said "Barbell"

[IIG]

My incline barbell bench sucks. My flat bench is going up, my OHP is going up, but my incline is going nowhere (except possibly down!). I'll definitely keep these three things in mind tomorrow in the gym.

[kirilivanov]

This video drastically improved my technique just by watching it in-between the sets! 💪

[MrDesertmike]

My incline has always been a lot weaker than my decline. But I keep grinding! Appreciate the reset points Scott💯💯

[jaybinks]

great tips. the incline bench is the main exercise I wasn't sure if i was engaging properly or not. had regular flat bench down but you helped me here, thanks scott!