The barbell incline press is a free-weight exercise that targets a variety of muscles in the chest and arms. This exercise is commonly used for sports that require a great deal of upper body strength, because of the ability to load a significant amount of weight on the bar. The barbell incline press relies on both stabilizer muscles and synergists to assist the pectorals in executing the lift.
During both the concentric and eccentric phases of the barbell incline press, the biceps brachii serve as dynamic stabilizers. Dynamic stabilizers are muscles that contract during compound movements to provide additional support to the joints involved, although these muscles do not lengthen or shorten significantly. Free-weight exercises are generally superior to machine exercises because of the ability to target these smaller, stabilizer muscles. The biceps brachii are located between the shoulder and forearm, and regulate multiple movements in the shoulder, elbow and forearm.
The barbell incline press primarily targets the clavicular head of the pectoralis major. The clavicular, or upper, pectorals, are located just above the sternal head and are responsible for a variety of movements in the shoulder. The barbell incline press also promotes strength and endurance in the larger sternal head of the pectorals, although to a lesser degree.
Synergists are muscles, other than the primary target, that contract to facilitate the primary muscles in executing a lift. During the barbell incline press, the anterior deltoids and triceps brachii serve as synergists to the clavicular pectoralis major. The anterior deltoids are located on the front shoulder, while the triceps brachii are located between the elbow and rear shoulder.
Perform the barbell incline press using an incline bench and barbell. Grasp the barbell with an overhand grip and extend the weight above the chest. Lower the weight until the barbell comes within one inch of your chest and then lift the weight until your elbows are fully extended. Begin with light weight until you build sufficient strength and endurance in the upper pectorals. Always use a spotter when performing this exercise to prevent dropping the weight on your chest.
- ExRx.net: Barbell Incline Bench Press
- The Essence of Body Weight Training Companion Guide; Juan Carlos Garcia
- Essentials of Strength Training and Conditioning (3rd Ed.); Thomas R. Baechle and Roger W. Earle
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