Barbell press at an upward angle

The principle is the same as with the corresponding dumbbell press. The higher the angle, the more the load shifts upwards, targeting the upper chest and the anterior deltoid. The barbell should be lowered closer to the neck.

If your main goal is to lift the maximum weight in the barbell bench press, don't get too carried away with this exercise. Remember that it should be an additional exercise, not your primary one.

Nuances and Mistakes

1. The optimal angle for targeting the upper portion of the chest is 30-40 degrees. At 50 degrees or higher, the shoulders become more engaged.

2. The barbell should be lowered to the upper part of the chest, closer to the neck. But remember, do not place it directly on your neck; it should be resting on the upper chest!

3. The grip width should be slightly narrower than in a horizontal bench press and slightly wider than in a standing press. In general, the higher the angle, the narrower the grip, and vice versa.

4. The elbows should be flared out to the sides and slightly pushed forward.

5. It is advisable to use wrist wraps even if your wrists aren’t hurting, as it’s better to protect your wrists proactively.

6. Unlike the flat bench press, theoretically, you can press at an angle without a spotter. In case of failure, the barbell can easily and smoothly roll onto your thighs.

7. The angled barbell press is a foundational exercise. Therefore, it can temporarily replace the flat bench press, and your results in the flat press are unlikely to decline.