How to do a Incline Bench Press
The incline bench press is a barbell press done on a bench angled upward, which shifts more work to the upper portion of the chest. It also trains the front shoulders and triceps, making it a staple for lifters who want a fuller, more balanced chest and already have a solid flat bench foundation.
- Primary muscles
- Upper chest (clavicular pectoralis major)
- Also works
- Front shoulders (anterior deltoids), Triceps (triceps brachii)
- Equipment
- Barbell, Incline bench, Rack or J-hooks
- Level
- Intermediate
Step by step
- Set the bench to a moderate incline of about 30 to 45 degrees and lie back so the bar is just above your eye line.
- Plant your feet, grip the bar slightly wider than shoulder width and squeeze your shoulder blades together and down.
- Unrack the bar and hold it over your shoulders with your arms extended and your core braced.
- Lower the bar slowly to your upper chest, just below the collarbones, keeping your forearms close to vertical.
- Press the bar back up in a straight, controlled line until your elbows are extended.
- Take a breath at the top and repeat, then guide the bar back into the hooks when the set is done.
Coaching cues
- A lower incline usually keeps the chest involved better than a steep one.
- Keep your wrists stacked straight over your elbows.
- Touch the chest softly; never use it as a trampoline.
Common mistakes
Bench set too steep
Drop the angle toward 30 degrees if the lift feels more like a shoulder press than a chest press.
Lowering to the wrong spot
Aim the bar at the upper chest rather than the middle of your chest or your neck.
Excessive back arch
Keep a modest arch and your glutes on the seat so the incline angle stays meaningful.
Sets and reps
Strength
3–5 sets of 4–6 reps
Muscle growth
3–4 sets of 8–12 reps
Endurance
2–3 sets of 15–20 reps
Alternatives
FAQ
What angle is best for the incline bench press?
Most lifters do well between 30 and 45 degrees. Lower angles tend to keep more emphasis on the chest, while steeper angles bring the shoulders in more.
Is incline bench better than flat bench?
Neither is strictly better. The incline places more emphasis on the upper chest, while the flat bench usually allows heavier loads, so many programs include both.
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