The barbell incline bench press is my favorite upper body mass builder due to its emphasis on the upper chest and shoulders.
Contrary to popular belief, the barbell incline bench press is a great exercise to build your shoulders as well as your triceps if you have a narrower grip.
With the barbell incline bench press we are going to be performing 3 heavy working sets in the 8-10 rep range with a focus on lowering the weight slowly on the eccentric portion, which will translate into faster muscle gains.
I recommend that you count for 2-3 seconds on the way down on each rep and then explode back up.
The barbell incline bench press might be the best mass building exercise for the upper body, and is extremely effective for building your upper chest and shoulders. I recommend you perform it twice per week for maximum aesthetics.
On the third set you are going to be doing a dropset, where you will rep out the heavy working set for 8-10 reps until failure, then drop the weight by about 50% with no rest and pump out another 10-12 reps, or as many as you can do.
This will add some extra intensity and overload right on your upper chest, shoulders, and triceps!
