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🏋️ Compound Intermediate

Incline Bench Press

A chest press variation on an inclined bench that emphasizes the upper chest and front deltoids.

Muscle Groups

Upper Chest Front Deltoids Triceps

Equipment Needed

Barbell Incline Bench

The incline bench press is essential for complete chest development, targeting the clavicular head of the pectoralis major (upper chest) that the flat bench doesn’t hit as effectively.

How to Perform

  1. Setup: Set the bench to a 30-45 degree angle. Lie back with your feet flat on the floor. Grip the barbell slightly wider than shoulder-width.

  2. Unrack: Lift the bar off the rack and hold it directly above your upper chest with arms extended.

  3. Lower: Slowly lower the bar to your upper chest, just below your collarbone. Keep your elbows at about a 45-degree angle to your body.

  4. Press: Drive the bar back up to the starting position, pressing through your chest and extending your arms.

  5. Repeat: Maintain control throughout and repeat for desired reps.

Tips

  • Keep your shoulder blades pinched together
  • Maintain a slight arch in your lower back
  • Don’t bounce the bar off your chest
  • Keep your feet planted firmly on the ground

Variations

  • Dumbbell Incline Press: Greater range of motion
  • Low Incline Press: 15-20 degrees for a middle ground
  • Smith Machine Incline Press: For stability and safety
  • Reverse-Grip Incline Press: Underhand grip for upper chest emphasis

Common Mistakes

  • Setting the incline too steep (becomes shoulder press)
  • Flaring elbows too wide
  • Bouncing the bar off the chest
  • Not controlling the descent