Incline Bench Press

by JP – Updated: 09/24/2016

Muscles Used    •    Exercise Type    •    Form Instruction    •    Tips and Techniques    •    Recommended Reps    •    Common Variations    •    Substitutions    •    Equipment Needed

Bottom	Top

Primary Mover(s)	Muscles Used:	Secondary Mover(s)
Pectorals (Upper Pecs)		Delts (F) Triceps
		Other Mover(s)
		Biceps

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Weight Training Exercises Database

– Barbell Incline Bench Press –

Compound Exercise, Push Movement

Lying face up on inclined bench, grab bar from rack with slightly larger than shoulder width grip , lower bar to upper chest (just missing your chin) and then raise until arms are nearly locked.

Ideal degree of incline should be about 30 degrees. Going higher will continue to take the pectorals out of the equation and turn it into more of a shoulder exercise (like the Military Press). At most you want to go up to 45 degrees.

With your incline bench, you aren’t going to be able to press as much weight as you would with the flat so keep that in mind when choosing an initial weight. The incline works the upper pecs (the clavicular head of the pectoralis major).

Feet should be firmly planted on the floor (see Incline Dumbbell Bench Press) or on a platform if available (as pictured).

At the bottom of the exercise your upper arms should forming a 45 to 90 degree angle with your upper torso. The 90 degree angle may help keep the focus on the pectorals but can cause shoulder strain for some – if you feel pain lessen the angle.

6-12 the majority of the time, trying higher or lower reps on occasion.

The Incline Dumbbell Bench Press can be used as a substitution for prioritizing the upper pecs. The Incline Chest Press (with cable or lever machine, pushing resistance upwards at an angle rather than straight out as in the basic chest press).

Incline Bench with Rack, Barbell and Weights