Training your chest but feel like the classic flat bench press is no longer delivering results? It’s time to switch things up with the incline bench. This simple yet brilliant tweak helps you target specific areas of your chest muscles. Discover what this technique is all about and how to correctly incorporate it into your training plan.
What is the Incline Bench Press?
Depending on the bench angle, we distinguish between a positive and negative incline. The positive incline bench press is a go - to if you want to focus on the upper chest - the part that creates a visually appealing “arc” and gives your upper body a fuller look.
In this variation, your head and chest are positioned higher than your hips, and you move the weight along a slightly upward path, typically using a barbell or dumbbells. A positive incline strongly activates the upper (clavicular) part of the pectoralis major, while also engaging the shoulders and triceps significantly.
The decline bench press (negative incline) is a less common variation, where your head is positioned lower than your hips. This position puts the emphasis on the lower portion of the chest, which is often undertrained. The result is a fuller, rounder – looking chest. This exercise also reduces strain on the shoulders, making it a good option for those with shoulder issues. If you’re aiming for a well – balanced physique and want your lower chest to match the upper in development, don’t skip this variation.
The best adjustable benches allow you to change the angle, giving you flexibility to match your goals and experience level. It’s like having several exercises in one. This makes your chest training more versatile and effective.
How to Perform the Incline Bench Press Correctly?
This exercise can be done with either dumbbells or a barbell, depending on your training goals. The barbell version is ideal for building strength, while dumbbells offer a greater range of motion and help balance muscle activation. Regardless of the variant, proper form –Including a stable position, tight core, and controlled tempo – is essential.
Incline Dumbbell Bench Press
Unlike barbells, dumbbells allow a more natural range of motion that’s easier on the shoulder joints.
How to do incline dumbbell bench press properly:
- Set the bench backrest to a 30–45 – degree angle.
- Sit securely, place your feet flat on the floor, and point your knees slightly outward.
- Lie back, squeeze your glutes, retract your shoulder blades, and push your chest out.
- Grab the dumbbells and raise them above you – starting from a position where your elbows are bent at about 90 degrees.
- Inhale as you lower the dumbbells in a controlled arc, elbows moving outward until you feel a stretch in your chest.
- Exhale as you press the weights back up – smoothly, without touching them together.
Don’t lock your elbows at the top to maintain constant muscle tension.
Benefits of dumbbells:
- Better activation of stabilising muscles
- Greater mobility and ability to customise the range of motion
- More effective upper chest engagement
Incline Barbell Bench Press
This exercise may look simple, but don’t be fooled – lack of focus can lead to serious injury. Before jumping in, review these key technique tips.
Get set up properly:
- Lie on the incline bench, so the barbell is directly above your eyes.
- Keep your feet wide and flat on the floor, with knees pointing slightly outward – this provides a stable base.
- Retract your shoulder blades, push your chest out, and keep your head in a neutral position - don’t crane your neck.
- Grip the bar evenly – both hands should be the same distance from the centre of the bar. This prevents strain and asymmetry.
How to do incline barbell bench press correctly:
- Take a deep breath, tighten your core and glutes – yes, your glutes help stabilise your whole body.
- Unrack the bar (ideally with the help of a spotter) and slowly lower it to chest level - roughly at nipple height.
- Guide your elbows outward at about a 45 – degree angle from your torso – this protects your shoulders and engages your chest muscles.
- Once the bar touches your chest, pause briefly, then exhale and press it back up.
- The movement should end above your shoulders, not your face.
- Avoid pushing your shoulders forward – keep them retracted throughout the lift.
Experiment with grip width:
Everyone's anatomy is a bit different. Some prefer a narrower grip, others wider. Don’t be afraid to test what works best for you – your wrists should feel comfortable, and you should feel the chest working, not just your triceps or shoulders.
Use a support:
If you’re just learning or increasing your weights, always ask for help. A training partner can help unrack the bar and intervene if you get stuck during a rep. Safety should always come before ego. You can load the barbell with weight plates according to your strength level, progressively increasing resistance as you build more muscle mass.
Muscles Worked by the Incline Bench Press
What are the primary incline bench press muscles worked during the exercise? The incline bench press primarily targets the pectoralis major, especially its upper (clavicular) fibres. Thanks to the bench’s upward angle, you engage this often – neglected area more effectively than with flat presses. In addition to the chest, the triceps brachii (responsible for elbow extension during the press) and the anterior deltoids (front of the shoulders) are heavily activated.
The entire movement is stabilised by the shoulder girdle muscles, serratus anterior, and core muscles – especially the abs and lower back, which help maintain proper posture on the bench. Because of this wide muscle involvement, the incline press is an excellent compound exercise that builds both strength and upper body mass.
Explore this topic: Muscles Worked in Bench Press Variations
What’s the Optimal Angle for the Incline Bench Press?
The incline bench press is one of the most effective exercises for developing the upper chest. Setting the bench at a positive incline bench press angle – typically between 30 and 45 degrees – alters the path of motion and muscle recruitment compared to flat pressing. This adjustment shifts more load to the upper fibres of the pectoralis major and, to a lesser extent, the front delts.
Top Tips for a More Effective Incline Bench Press
- Start with the right angle:
To perform the incline bench press effectively, it’s essential to use adjustable weight benches that allow you to set the backrest at the desired angle — typically between 30° and 45° — to properly target the upper chest. - Retract your shoulder blades and push your chest out:
This stabilises your upper torso and helps activate the chest muscles more effectively. - Don’t lock your elbows at the top:
Full elbow extension decreases chest tension. Stop just short of full lockout to keep the muscles working throughout the movement. - Control the path of motion:
Lower the weight slowly and with control - the bar or dumbbells should descend to about the upper chest level, not your neck. - Keep your feet firmly on the ground:
This ensures full - body stability and better force transfer during the lift.
Whether you're aiming for strength, size, or a more balanced chest development, the incline bench press is a versatile and effective tool to elevate your upper-body training.
Author: Hop-Sport Team