Barbell Incline Bench Press
The incline bench press rounds out chest development by targeting the upper pecs, a spot the flat bench press trains less directly.
Equipment
Barbell
Difficulty
intermediate
Sets & reps
3-4 sets · 8-10 reps
Muscles worked
Upper chest, Front delts, Triceps
A bench press performed on an inclined bench, shifting more emphasis onto the upper chest and front shoulders.
How to do it
- Set the bench to a 30-45 degree incline and lie back with feet flat on the floor.
- Grip the bar slightly wider than shoulder width and unrack it over your upper chest.
- Lower the bar to your upper chest, elbows at roughly 45 degrees from your torso.
- Press back up to full extension without locking out aggressively.
- Keep your shoulder blades retracted throughout the set.
Coaching tips
- Don't set the incline too steep — above 45 degrees, the movement starts to resemble a shoulder press more than a chest press.
- Expect to lift somewhat less than on a flat bench press; that's normal for this angle.
- Lower the bar to your upper chest, not your neck.
Common mistakes
- Setting the bench angle too high, shifting too much load to the shoulders.
- Bouncing the bar off the chest to move more weight.
Frequently asked questions
What's the best incline angle for chest training?
Around 30 degrees is generally considered the sweet spot for upper-chest emphasis without turning the lift into a shoulder press.
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