Barbell Incline Bench Press
To Set Up:
First, position an incline bench so that it will allow you to lay under the bar, with the bar vertically above your eyeline.
Next, position the barbell in the rack. It must be at a height such that when you are laying on the bench with arms extended straight above you, it is roughly in line with your mid forearm.
With the bar and the bench positioned, lay on the incline bench, and grasp the bar approximately thumbs distance from the smooth centre of the bar (or just outside shoulder width apart). Your thumbs should be wrapped around the bar.
Unrack the bar by pressing straight up, and then bringing the bar forward so it is vertically in line with your chest. This is the start position.
To Perform:
Lower the bar with control to contact your lower chest. In the bottom position your forearms should be roughly vertical.
Pause for a moment in the bottom position, before extending your elbows and pressing the bar upward. It should return to the stat position above your shoulders.
Alternate:
Progression:
Regression:
Heavier Barbell