Benching pressing at an incline increases upper chest activation and allows a deeper stretch.
The bench press is one of the most effective exercises for building upper body strength, targeting the chest, triceps, and deltoid muscles (1). But if you want to take your workouts to the next level, consider adding an incline. The incline bench press enhances muscle engagement, provides a deeper stretch, and promotes better upper-body muscle development. This variation is particularly effective at activating the upper portion of the pectoral muscles.
In this article, we’ll explore the history of the incline bench press, its benefits and drawbacks, and the impact of different incline angles on muscle activation. Discover everything you need to know about this powerful exercise and how it can elevate your fitness routine.
Overview — What Is the Incline Bench Press?
The incline bench press is an exercise that works your upper-body muscles. This routine is a nice hybrid between the flat and overhead bench press.
Like the regular flat bench press, it works the pecs, deltoids, triceps, and core muscles. Although the bench press and incline press work similar muscles, studies show that doing the incline bench press activates your shoulder and chest muscles more (2).
The incline bench press has evolved, starting with benches without racks to place the barbells. Lifters often needed assistance handling the weights or had to grab the weights, sit down, and lay back to fit. At this time, dumbbell variations of this routine were popular because they were easier to maneuver.
Modern equipment may still need some work, especially with the rack positioning. Combining a rackless incline bench with a power rack is the best fit. However, modern benches are more sturdy, and many can be adjusted to three to four incline angles.
What Degree Should the Incline Be?
Unlike the flat bench press, which is just done on a flat bench lying down, the incline bench press is slightly different. The angle at which you incline matters to get the most from your presses. Various angles of slopes hit the muscles differently; however, anything beyond 60 degrees tends towards a shoulder press.
This study shows inclining the bench at an angle of 30° or 45° resulted in greater muscular activation (3). However, you can experiment with different angles to see which is more suitable for your needs.
30-degree Angle
Positioning the bench at this angle works your upper chest more than the regular bench press, using a better range of motion. So you experience overall chest growth, hitting your lower, mid, and upper chest muscles. This also works your shoulders and triceps compared to the regular bench press.
45-degree Angle
The inclined press at a 45-degree angle will help if you’re looking for better shoulder activation. It still works the pecs and triceps, but the focus is on the shoulders at this angle.
How to Do the Incline Bench Press
Set-Up
You can choose to use any free weight for this exercise. So, whether it’s a pair of dumbbells, kettlebells, barbells, or a resistance band, you can use it to perform this exercise. Also, ensure you have a sturdy bench with adjustable incline angles. It’s also preferable to have a rack to place your weight. If there’s no available rack, you can use a spotter. This makes lifting during your exercise safer and easier. With all this in place, you’re ready to go!
Starting Position
Set the incline bench to the preferred angle and sit on it. Pull your shoulder blades back and squeeze them in. Extend your arms towards the barbell using an overhand, wide grip if you’re using a barbell. Plant your feet wide and drive them to the ground to help with your stability and prevent any bench tipping. Brace your core muscles and keep your back straight.
Unracking
Take a few deep breaths, lift the bar from the rack, and extend your elbows fully to begin the exercise.
Lowering
Take a deep breath and slowly lower the bar while you expand your chest so that the bar reaches your breastbone. Your arms should be at a 45-degree angle and tucked to your sides. Pause in this position for about one or two seconds.
The Press & Finish
Breathe out and press the bar to lock out for a rep. You can perform this movement for a prescribed number of reps.
Re-rack
When you finish your set, it’s important to finish strong and focus by correctly placing the bar back on the rack.
The Pros and Cons of the Incline Bench Press
Although we admit the incline bench press is an exceptional upper-body exercise, it might not be right for everyone. Below, we look at some pros and cons of this workout.
Pros
- This exercise targets the upper pecs and shoulders much more than a regular bench press.
- It’s a good ground exercise for shoulder and traditional bench presses.
- Depending on your needs, you can change the angle of the bench to work different muscles more than the others.
- The angle of the bench places less strain on the rotator cuffs.
- It’s a good upper body-building exercise.
- The incline bench press places less strain on the lower back than the traditional one.
- The incline press provides a better range of motion, allowing you to hit the target muscles, which is good for muscle hypertrophy.
Cons
- It’s not a functional exercise compared to the flat bench press.
- You can’t lift as much weight in the incline bench press as in the flat.
- It’s not an important component in strength sports.
- Doing the incline bench press can place more stress on the pec muscles.
- It also engages the shoulder muscles more, so you wouldn’t want to work your shoulders the following day.
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References
- Saeterbakken, A. H., Mo, D. A., Scott, S., & Andersen, V. (2017). The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance. Journal of human kinetics, 57, 61–71. https://doi.org/10.1515/hukin-2017-0047
- Chaves, S. F. N., Rocha-JÚnior, V. A., EncarnaÇÃo, I. G. A., Martins-Costa, H. C., Freitas, E. D. S., Coelho, D. B., Franco, F. S. C., Loenneke, J. P., Bottaro, M., & Ferreira-JÚnior, J. B. (2020). Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. International journal of exercise science, 13(6), 859–872.
- Lauver, J. D., Cayot, T. E., & Scheuermann, B. W. (2016). Influence of bench angle on upper extremity muscular activation during bench press exercise. European journal of sport science, 16(3), 309–316. https://doi.org/10.1080/17461391.2015.1022605
