A flat bench press is an excellent move for overall chest growth and strength, but if you want to build up your upper chest specifically, it’s worth adjusting the angle of the bench and performing the move at an incline.
But what is the right angle to ensure you get the most out of the exercise? And how can you plan an effective incline bench press workout?
We’re breaking down the basics of this move to maximize your results.
How to Do Incline Bench Press Correctly
The correct way to perform an incline bench press is to set the bench to the proper angle (more on that below) and lie back onto the seat with your feet pressed flat against the floor. This can be done with a standard bench at the gym or at home using the Speediance Gym Monster 2 for an upper chest cable workout.
Now you’re ready to grab the weight. Grip the barbell (or cables with straight bar attachment, pulley set low) with your hands placed slightly wider than your shoulders. Ensure your spacing is even on the bar to prevent an unbalanced load.
Retract your shoulder blades down and back and create a slight arch in your lower back so your chest sticks out a bit.
Lower the bar down toward your upper chest/clavicle over a descent of 2-3 seconds. Then, press up and slightly back toward your face as you exhale.
Avoid banging or bouncing the bar off your chest and keep your core engaged throughout the movement.
What Is the Best Angle for an Incline Bench Press?
The best angle for an incline bench press is somewhere between 30-45º. At the 30º mark, you’ll deeply activate your upper chest while keeping your triceps involved. Extending it to a 45º angle will maximize the anterior deltoids of the shoulders, a great option if you want to hit chest and shoulders in one move.
Any incline beyond that, especially if you push it to 60º or further, and the move becomes a shoulder exercise.
To determine the ideal angle for your chest workout routine, consider what feels best for you and your unique shoulder mobility.
Comparing Flat and Incline Bench Presses
While both flat and incline bench presses mimic the same movement of pressing weight upwards from your chest, they both target slightly different muscles and help to grow specific areas of your chest and shoulders.
A flat bench targets the middle and lower chest and allows you to lift heavier loads. It’s good for balanced growth and overall strength training.
On the other hand, an incline bench emphasizes the effort of the upper chest and front deltoids. You can feel the same burn with 20-30% less weight. It’s a great move to build a more athletic upper chest or correct muscle imbalances.
These moves complement each other in a comprehensive chest program, so you don’t necessarily need to decide between one or the other.
How To Plan an Effective Incline Bench Press Workout Routine
If you’re building a workout routine based around an incline bench press, you’ll want to be thoughtful about the angle of the bench, how often and how hard you train, and which other exercises you use to complement this move.
Optimal Angle
Begin using a 30º angle on your gym or at-home bench to focus on upper chest strength. If you want to isolate the upper chest even more and recruit some shoulder strength, try 45º and see which angle you prefer. Make adjustments based on your ability, shoulder comfort, and training goals.
Consider using multiple angles across your weekly training blocks to give each variation some attention.
Some trainers may even recommend an angle as slight as 15º. While this isn’t standard, it can be a good starting point for beginners who aren’t as confident performing bench presses and want to strengthen their overall chest.
Frequency & Volume
Your training frequency and volume largely depend on your unique training goals.
Do you want to see significant strength gains and feel yourself getting more powerful? Train the incline bench press 2-3 times per week.
If your goal is hypertrophy, or growing larger muscles, use 8-12 reps per set using moderate weights.
If your goal is increased strength (ability to lift heavier weights), use 4-6 reps per set with heavier weights.
Regardless of your rep range, perform 3-4 sets per workout session for a proper burn. Then, allow these muscles to rest and recover for at least 48-72 hours before your next session.
Complementary Exercises
To round out your upper body work, try incorporating these complementary exercises into your weekly split:
Dips
Pair dips with your incline bench presses for complete chest development. This move targets the lower chest and triceps and will help balance out the upper chest focus from the incline press.
Start with assisted dips if needed, then progress to dipping your bodyweight before you start adding weights.
To perform dips, find parallel bars or a dip station. Grip the bars on either side and lean slightly forward.
Begin to lower your body slowly and with control by bending your elbows until your shoulders drop below the elbows. Then, press back up to the starting position and stop just before locking your elbows.
Avoid using momentum or swinging, as this makes the move easier and requires less strength. Keep your core engaged, as this move also involves some ab work.
Incline Flyes
Add incline flyes to your sessions for more pure chest isolation. This movement targets the pectoral muscle fibers differently from pressing, so it’s good to include both patterns in your routine.
Use a lighter weight for the flyes than you would for a pressing movement, and focus on the stretch at the bottom of the move.
Set the incline bench to about 30º and sit supine on it. Your feet should be firmly planted on the ground.
Hold light dumbbells in your hands and extend your arms above your chest. Stop when you feel a full stretch across your chest, then reverse the motion back to the start.
Slowly lower the weights out and down to the sides in an arc motion, keeping your elbow slightly bent.
Squeeze your chest together at the top of the movement, but avoid hitting the weights together. They can bounce and create momentum as you bring your arms back down.
Overhead Press
Combine your incline bench presses with overhead presses for shoulder stability and to strengthen the anterior delts recruited in the incline press.
Start seated for extra stability and progress to standing when you perfect your form. You could also modify by performing a push press, which involves bending the knees slightly before pressing the weight up. Remember to engage your glutes to avoid arching your back.
Sit or stand with your feet shoulder-width apart and your core engaged. Clean your dumbbells or barbell up toward your shoulders to get into the starting position.
Press the weight from shoulder height to overhead and maintain a straight bar path. Don’t press forward.
Lower slowly and with control back to the start with the weights at your shoulder.
Tricep Work
Follow with tricep work, such as a close-grip bench press or tricep pushups, to improve tricep weakness, which can limit your power in an incline press. Tricep training also improves your lockout strength.
Watch your grip – don’t go too narrow with it! Maintain proper alignment in your wrists to avoid injury and start with lighter weights as you use your mind-muscle connection to focus on engaging the triceps before you increase the load.
For a close-grip bench press, your hands should be about 12-16 inches apart on the barbell. Lower the weight slowly to your chest and keep your elbows tucked in close to your torso.
Then, press up, focusing on squeezing and contracting your tricep muscles to move the weight.
Tricep pushups involve a narrower hand stance and pinning the elbows close to the body as you move through the motion.
Another option is tricep dips – the only adjustment here from regular dips is keeping an upright torso rather than leaning forward. It will shift effort from your chest to your triceps.
Frequently Asked Questions
Is Incline Bench 30 or 45 Degrees?
The bench for an incline bench press can be set between 30-45º, depending on your current goals. A 30º incline provides better upper chest activation and allows for heavier weights. A 45º angle recruits the anterior deltoid muscles more, but may limit your load capacity.
Is a Higher Angle Better for Incline Bench?
A higher angle is not necessarily better for an incline bench press. Angles beyond 45º shift the focus from your upper chest to your shoulders, making the movement more of a shoulder press. A higher angle will also limit how much weight you can lift and add stress to the shoulder joints.
Upper Chest Development Depends on Bench Angle, Form, and Training Goals
The ideal incline bench press angle depends on your workout goals, but most experts agree that you should position it in the 30-45º range. If you prefer lifting heavier weights and focusing more on the upper chest, stick to a 30º angle. If you want to recruit more shoulder strength and aren’t prioritizing load capacity, a 45º may work better for your goals.
Whichever angle you choose, the incline bench press is an incredible exercise to add to your workout routine. Shop the Speediance Gym Monster 2 and try this move from the comfort of your own home.
