Incline Barbell Bench Press
Tier: 2 Chest (Upper), Triceps, Front Deltoids
Like the dumbbell version, the incline barbell bench press also targets the upper chest. It’s a powerful way to add mass and thickness across the top half of the pecs.
- Lie on a incline bench with a loaded barbell. Position your hands slightly wider than shoulder width apart.
- Lower the barbell to the top portion of your chest.
- Powerfully press up to a full extension.
1-Arm Incline Dumbbell Chest Press
Tier: 2 Chest (Upper), Triceps, Front Deltoids
It’s a clone of the incline dumbbell chest press, except that you’re only using one dumbbell — that isolates all of the weight on one half of the body, which forces the given side to contract, balance, AND stabilize simultaneously. The combination produces an amplified contraction that tears up the upper pecs.
- Set a bench to a 45º incline. Grab one dumbbell and press it over the top half of your chest. Hold the bench with your other hand.
- Slowly lower the dumbbell until it’s parallel with your collarbones. Powerfully press it back overhead.
- While you’re moving throughout the movement, make sure to keep your torso straight — try not to lean to the side that you’re pressing on. Repeat for the opposite arm.