Incline Bench Press: The Ultimate Guide

Upper Chest Development

Specifically targets the clavicular head of the pectoralis major, which is often underdeveloped compared to the lower and middle portions of the chest.

Shoulder Engagement

Provides greater activation of the anterior deltoids than the flat bench press, contributing to more balanced shoulder development.

Improved Pressing Angles

Develops strength in an upward pressing angle that translates to many athletic movements and everyday activities.

Reduced Shoulder Stress

The incline position can be more shoulder-friendly for some lifters compared to the flat bench press, potentially reducing stress on the shoulder joint.

Aesthetic Balance

Creates a more proportionate and complete chest appearance by developing the upper region, which contributes to the sought-after "shelf" look in the upper chest.

Starting Position

• Adjust the incline bench to approximately 30-45 degrees (a 30-degree angle targets more chest, while higher angles increasingly engage the shoulders).
• Lie back on the incline bench with your feet flat on the floor for stability.
• Position your eyes directly under the barbell to establish the proper bar path.
• Grasp the barbell with a grip slightly wider than shoulder-width (typically ring fingers on the ring marks).
• Retract your shoulder blades, pulling them down and back to create a stable platform.
• Lift your chest slightly and maintain a natural arch in your lower back.
• Unrack the barbell by straightening your arms, then move it horizontally until it's positioned over your upper chest/lower neck area.

Movement

• Lower the barbell with control toward the upper part of your chest (just below the clavicle).
• Keep your elbows at approximately a 45-75 degree angle relative to your torso—not flared completely out to the sides.
• As the bar approaches your chest, continue retracting your shoulder blades and maintaining your chest position.
• Touch the bar lightly to your upper chest at the bottom position, avoiding bouncing.
• Press the bar upward and slightly backward, following a slight arc that brings the bar over your shoulders at the top position.
• Fully extend your arms at the top while maintaining shoulder blade retraction and core tension.
• Repeat for the desired number of repetitions, keeping the movement controlled throughout.

Excessive Arch

Arching the back too much negates the incline angle and turns the movement into more of a flat bench press. Fix this by maintaining a natural back position that follows the incline of the bench, keeping your upper back and head in contact with the bench throughout.

Flaring Elbows

Keeping elbows at a 90-degree angle from the torso places excessive stress on the shoulder joints. Instead, tuck the elbows to about 45-75 degrees relative to your body to reduce shoulder strain while still effectively targeting the upper chest.

Bouncing the Bar

Using momentum by bouncing the bar off the chest reduces muscle tension and can lead to injury. Always control the bar through the full range of motion, touching it lightly to your chest before pressing upward.

Incorrect Bar Path

Pressing the bar straight up from the chest rather than following a slight backward arc. The optimal path is to lower the bar to your upper chest, then press up and slightly back so the bar ends over your shoulders at the top.