10/08/2012 01:55 pm ET Updated Dec 06, 2017

Bench Press -- Barbell -- 30-Degree Incline


Set a bench to a 30-degree angle, position it underneath the barbell, and lie back on the bench.

With an overhand grip, place your hands a little wider than shoulder width apart. Un-rack the bar by extending your arms and holding it above your chest.

Lower the bar toward your chest under control, keeping your elbows at 45 degrees from your body.

Return the bar to the starting position by extending your arms fully and pressing the bar away from your chest.

Pause at the top of the motion and repeat for given reps.