Incline bench press
A bench press on an incline that emphasises the upper chest and shoulders.
What it is
A barbell (or dumbbell) press performed on a bench inclined roughly 15–30°, shifting emphasis toward the upper chest and front deltoids.
Muscles worked
Primary: Upper chest (clavicular pectorals). Secondary: Front deltoids, Triceps.
How to perform it
- Set the bench to about 15–30°; steeper turns it into more of a shoulder press.
- Set your shoulder blades, plant your feet, and un-rack the bar over your upper chest.
- Lower the bar to your upper chest just below the collarbone, elbows moderately tucked.
- Press back up to lockout over the same point, keeping the shoulder blades set.
Common form faults
- Setting the incline too steep. Keep it around 15–30°; much steeper shifts most of the work to the front delts.
- Lowering the bar too high, toward the neck. Touch the upper chest just below the collarbone, not the throat.
Programming
A strong upper-chest developer, often used alongside or in place of flat bench. Typically 6–12 reps for hypertrophy.
Plan your training
Variations & substitutions
Frequently asked questions
- What incline is best for upper chest?
- Around 15–30° hits the upper chest well while keeping the shoulders from taking over. Once you get much past 45° it becomes essentially a shoulder press.
- Barbell or dumbbell incline?
- Both work. Dumbbells allow a greater range of motion and even out side-to-side strength; the barbell lets you load more weight and is easier to progress precisely.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: