The incline bench press is a popular weight training exercise that primarily targets the upper portion of the pectoral muscles (chest), while also engaging the shoulders and triceps. Often incorporated into strength training routines, this exercise is a valuable variation of the traditional flat bench press, helping to develop a well-rounded, aesthetically balanced chest.
What Is the Incline Bench Press?
The incline bench press is a compound exercise performed using a barbell or dumbbells while lying on an incline bench, typically set at a 30- to 45-degree angle. The inclined position shifts the emphasis from the middle and lower chest (targeted by the flat and decline bench presses) to the clavicular head of the pectoralis major—the upper chest area.
Muscles Worked
While the primary target is the upper chest, the incline bench press also activates several secondary muscles:
Anterior deltoids (front shoulders)
Triceps brachii
Serratus anterior
Core muscles (for stabilization)
Benefits of the Incline Bench Press
1. Upper Chest Development
The incline bench press is the most effective chest exercise for emphasizing the upper pectorals, which are often underdeveloped in many lifters.
2. Improved Shoulder Engagement
The inclined angle recruits the front deltoids more than the flat bench press, enhancing shoulder strength and size.
3. Enhanced Muscle Balance
Incorporating incline presses helps balance chest development and avoid the “bottom-heavy” look that can result from focusing solely on flat or decline presses.
4. Strength Carryover
Improving your incline press strength can benefit overall pressing power, aiding performance in other lifts like the overhead press and even pushups.
How to Perform the Incline Bench Press (Barbell Version)
Setup:
Adjust the bench to a 30-45° angle.
Lie back with your feet flat on the floor.
Grip the bar slightly wider than shoulder-width.
Keep your shoulder blades retracted and back flat against the bench.
Execution:
Unrack the bar and hold it above your chest with arms fully extended.
Lower the bar in a controlled motion to the upper chest (roughly the top of your sternum).
Press the bar back up to the starting position, exhaling as you push.
Common Mistakes to Avoid
Setting the bench too steep: A high angle (>45°) turns the exercise into more of a shoulder press.
Bouncing the bar off the chest: This reduces effectiveness and increases injury risk.
Flared elbows: Can strain the shoulder joints; instead, aim for a 45° angle between your upper arms and torso.
Partial reps: Lower the bar fully to activate the full range of muscle fibers.
Dumbbell vs. Barbell Incline Bench Press
Both versions are effective, but each has its advantages:
Barbell Press: Allows heavier loads; better for building maximal strength.
Dumbbell Press: Improves balance and stabilizer muscle activation; allows a greater range of motion.
Programming Tips
For hypertrophy (muscle growth): 3–4 sets of 8–12 reps.
For strength: 3–5 sets of 4–6 reps with heavier weight.
Include in your workout 1–2 times per week for balanced chest development.
Conclusion
The incline bench press is a must-have in any comprehensive upper-body workout routine. It enhances upper chest development, improves shoulder strength, and contributes to a balanced physique. Whether you’re a beginner or an experienced lifter, mastering this lift will help you build a stronger, more sculpted chest.