This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Set the bench to a moderate incline inside the rack; keep head, upper back and hips on the bench and feet planted.
- 02
Grip slightly wider than shoulder width, stack wrists over forearms, stabilize the shoulder blades, then unrack.
- 03
Lower the bar toward the upper chest under control, keeping forearms near vertical and elbows from flaring excessively; stop within a comfortable range.
- 04
Press the bar upward with hips on the bench and feet stable; after the set, confirm both ends are securely racked.
Common mistakes
- Setting the bench so steep that the movement becomes a shoulder press.
- Lowering toward the neck, lifting the hips, or racking only one side.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Estimate a 1RM for this lift
Enter the weight and reps of a set taken close to failure to estimate a one-rep max. The formula is public (Epley, epley_v1); it helps you read your own logs, not pick today's load.
Estimate 1RM for Incline Barbell Bench Press ↗
Shown only for heavy barbell compound lifts: the basis is total bar plus plate weight, which does not apply to bodyweight or isolation movements.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.