The incline bench press is a barbell press done on a bench set at 30-45 degrees. Raising the bench shifts more of the work onto your upper chest, with your front shoulders and triceps helping out, which makes it one of the best exercises for building a fuller, more balanced chest.
Here's exactly how to do it, the form cues that make the biggest difference, the mistakes to avoid and the variations worth adding to your chest day.
Jump to:
- How to do an incline bench press
- Form checklist
- Common mistakes
- Incline bench press variations
- Frequently asked questions
How to do an incline bench press
To do an incline bench press, set the bench to about 30 degrees, lower the bar under control to your upper chest, then press it back up over your shoulders. Step by step:
- Set the bench to around 30 degrees and lie back with your eyes just below the bar.
- Plant your feet flat on the floor and squeeze your shoulder blades back and down into the bench.
- Grip the bar slightly wider than shoulder-width, unrack it and hold it with straight arms over your shoulders.
- Breathe in and lower the bar slowly, over two to three seconds, to your upper chest, just below your collarbones.
- Touch the bar lightly to your chest without bouncing, keeping your elbows at roughly 45-70 degrees from your body.
- Drive through your feet and press the bar back up and slightly back until your arms are straight, breathing out as you go.
- Repeat for your reps, then rack the bar with control.
Muscles worked: upper chest (the clavicular head of the pectoralis major), front shoulders (anterior deltoids) and triceps.
Equipment: an adjustable or fixed incline bench, a barbell and weight plates. Use a spotter or safety arms for heavier sets.
Incline bench press form checklist
Good incline bench press form comes down to a few checks you can run through before every set:
- Bench angle: 30-45 degrees. Any steeper and it turns into a shoulder press.
- Feet: flat on the floor, slightly wider than hip-width, so you can push through them.
- Shoulder blades: pulled back and down, and kept there for the whole set.
- Grip: slightly wider than shoulder-width, wrists stacked over your elbows.
- Bar path: down to your upper chest, then up and slightly back over your shoulders.
- Elbows: tucked to about 45-70 degrees, not flared straight out to the sides.
- Tempo: two to three seconds down, a brief touch, then a strong press up.
- Back: a small natural arch is fine, but keep your glutes and upper back on the bench.
What's the best incline bench angle for upper chest?
A 30-degree incline is the sweet spot for most people. In a study of 30 trained adults, upper chest activity was highest at 30 degrees, while angles above 45 degrees shifted more of the work onto the front shoulders.1 If your bench only has set positions, pick the one closest to 30 degrees.
Common incline bench press mistakes
Setting the bench too steep
The higher the bench, the more the press becomes a shoulder exercise. Keep it at 30-45 degrees so your upper chest does most of the work.
Arching your back too much
A big arch flattens out your torso angle, which turns the lift back into a flat bench press and puts extra stress on your lower back. Keep your glutes and upper back on the bench, even if it means using a lighter weight.
Bouncing the bar off your chest
Bouncing uses momentum to get the bar moving, which takes tension off your chest and puts your ribs and sternum at risk. Lower the bar under control and touch your chest lightly.
Flaring your elbows
Letting your elbows point straight out to the sides puts your shoulders in a vulnerable position. Tuck them to about 45-70 degrees, so they sit slightly below the bar.
Skipping leg drive
Pushing through your feet gives you a stable base to press from and helps you through the hardest part of the lift. Set your feet before you unrack the bar, and drive through them as you press.
Training heavy without a spotter
Use a spotter or safety arms whenever you're close to failure. It's safer, and it gives you the confidence to push for the extra reps that drive progressive overload.
Incline bench press variations
These variations work the same muscles in slightly different ways, so they're useful for adding variety, working around equipment or fixing imbalances.
Incline dumbbell press
Dumbbells let each arm work on its own, which helps even out a weaker side and gives a slightly bigger range of motion. Press the dumbbells up and slightly in, without locking out hard at the top.
Incline chest press machine
The incline chest press machine follows a fixed path, so it's a good choice for beginners or for safely training close to failure without a spotter. Adjust the seat so the handles line up with your upper chest.
Smith machine incline press
Setting an incline bench inside a Smith machine keeps the bar on a fixed track, which makes it easier to control heavy sets and focus on your upper chest.
Incline dumbbell fly
An isolation move for the upper chest. On a 30-degree bench, lower the dumbbells out to the sides in a wide arc with a slight bend in your elbows, then squeeze them back together.
Decline (feet-up) push-up
No bench press? Put your feet on a bench and your hands on the floor. The raised feet shift more of the work to your upper chest and shoulders, with no equipment needed.
Want to build the rest of your chest too? See our flat bench press guide and our chest workouts for a balanced chest.
Frequently asked questions
What's the difference between the incline and flat bench press?
The incline bench press is done on a bench raised to 30-45 degrees, which puts more emphasis on your upper chest and front shoulders. The flat bench press works more of the middle and lower chest, and most people can lift more weight on it.
Is the incline chest press the same as the incline bench press?
They work the same muscles. The incline bench press uses a free barbell on a bench, while the incline chest press usually means a machine with a fixed path, which is easier to control and safer to take close to failure.
How far should you lower the bar on an incline bench press?
Lower the bar until it lightly touches your upper chest, just below your collarbones, as long as your shoulders feel comfortable. Don't bounce it off your chest.
How many sets and reps should you do on the incline bench press?
For building muscle, three to four sets of 6-12 reps works well for most people. Leave one or two reps in reserve on most sets, and add weight or reps gradually over time.
Why can't I lift as much on the incline bench press?
It's normal to lift less on an incline than on a flat bench, because the angle puts more of the load on your smaller upper chest and shoulder muscles. Start lighter and build up gradually.
Take home message
The incline bench press is one of the best exercises for your upper chest. Set the bench to around 30 degrees, keep your shoulder blades back, lower the bar under control to your upper chest and drive through your feet as you press. Get the form right first, then add weight gradually.
Want more training tips? Browse our training guides:
Chris is a Level 3 personal trainer with a BA Honours degree in Sports Coaching and Development and a Level 3 qualification in Sports Nutrition. With 15 years of experience in the fitness industry, he creates tailored fitness programmes and classes for a wide range of clients, from beginners to advanced athletes. Chris is also a qualified football coach, providing high-level goalkeeping and fitness training at semi-professional level. He spends his free time with his family or training in the gym.
References
References:
- Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of five bench inclinations on the electromyographic activity of the pectoralis major, anterior deltoid, and triceps brachii during the bench press exercise. International Journal of Environmental Research and Public Health, 17(19), 7339. https://doi.org/10.3390/ijerph17197339
