Incline Bench Press (Barbell)
Trains the chest, with help from the triceps and shoulders. You need a barbell. 12 of our free programs use it, across 45 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Incline Bench Press (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
12of our 50 programs use it
3×8–12the shape they run most (5 sessions)
2:30typical rest between sets
5open the session with it
1finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 28-Day Shred | Full Body C | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| DoggCrapp (DC Training) | Workout A — Push / Back | 1×11–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL UHF | Incline Bench | 2×4 @ 81% 1×4+ @ 81%3×3 @ 86% 1×3+ @ 86%+3 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| GZCL: Jacked & Tan 2.0 | Upper — Bench | 4×10 @ 50%4×8 @ 60%+8 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| nSuns LP | OHP | 1×6 @ 40% 1×5 @ 50% 1×3 @ 60% 1×5 @ 60% 1×7 @ 60% 1×4 @ 60% 1×6 @ 60% 1×8 @ 60% | % of the parent lift's Training Max — moves when it moves |
| PHUL | Upper Hypertrophy | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Upper | 4×6–8 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Strong Curves (Beginner) | Workout C — Phase 3 | 3×3–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| The Rippler | Bench | 5×6 @ 68%5×5 @ 72%+8 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| Twice-A-Day | AM — Bench Strength | 3×6–8 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Wolverine | Day 4 — Shoulders/Chest (Volume), Day 4 — Shoulders/Chest (Build) +2 | 4×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| WS4SB 3 | Max Effort Upper | 1×5 1×3 1×1–5+ AMRAP | Linear: +2.5 kg on success, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Incline Bench Press (Barbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Incline Bench Press (Barbell) trains
Technique
How to do the Incline Bench Press (Barbell)
- Set an incline bench to a 45 degree angle and lie down on it with your feet flat on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart.
- Engage your core and unrack the barbell by extending your arms fully. Lower the barbell slowly and with control to your upper chest, keeping your elbows at a 45-degree angle to your body.
- Press the barbell back up to the starting position by extending your arms fully, focusing on using your chest muscles.
- Repeat for the desired number of repetitions, then carefully rack the barbell back onto the bench press rack.
Form cues
Getting it right
- Keep your feet flat on the floor to maintain stability and support your lower back.
- Engage your core to maintain a stable and strong torso throughout the movement.
- Lower the barbell slowly and with control to prevent injury and maximize muscle engagement.
Substitutes
Swap Incline Bench Press (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Incline Bench Press (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.