6×/week12 weeks
Push / Pull / Legs 6×
A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.
AdvancedBuild muscle75 min
ChestIntermediateCompound
Incline Barbell Press
Barbell press on a 30° bench for the upper chest.
Benefits
- Targets the upper chest that flat pressing misses
- Strong carry-over to overhead pressing
How to do it
- Bench at 30°, not steeper
- Touch the bar just below the collarbones
- Keep wrists stacked over elbows
Common mistakes
- Bench too steep, turning it into a shoulder press
- Lifting the hips off the bench
Starting prescription
- sets
- 3
- reps
- 6–10
- Rest
- 150 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Safety and limitations
- Shoulder · Avoid
Avoid with a moderate or worse shoulder limitation; use an easier alternative.
Alternatives
Similar
No equipment
Easier
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