Incline Bench Press
The incline bench press targets the clavicular head of the pectoralis and the anterior deltoid for a more developed upper chest.
Incline Bench Press — Sculpt Your Upper Chest
The incline bench press is an essential exercise for targeting the clavicular (upper) head of the pectorals, an area often underdeveloped. By inclining the bench between 30° and 45°, the pressing angle is modified to recruit more of the upper chest and anterior deltoid.
Muscles Involved
- Clavicular head of the pectoralis: the upper portion of the pectoralis major, the primary muscle targeted by the incline.
- Anterior deltoid: heavily recruited, increasingly so as the angle increases.
- Triceps brachii: assists elbow extension at the end of the movement.
- Serratus anterior: stabilizes the scapula during the press.
Step-by-Step Instructions
Step 1 — Bench Setup
Set the bench to an incline between 30° and 45°. Beyond 45°, the anterior deltoid takes over and the pectorals are less engaged. The ideal angle is around 30° for most lifters.
Step 2 — Positioning
Sit down, place your feet flat on the floor, pressing your lower back and glutes against the bench. Retract your shoulder blades. Grip the bar slightly wider than shoulder width.
Step 3 — The Descent
Unrack the bar and bring it above the upper chest (below the collarbones). Lower the bar in a controlled manner toward this area, with elbows forming approximately a 45° angle with the torso.
Step 4 — The Press
Press the bar vertically while contracting the upper pectorals. Exhale during the effort. Control the movement through the full range of motion.
Sets and Reps
4 sets of 8-12 reps. Rest 60-90 seconds between sets. Progressively increase the load while maintaining impeccable technique.
Common Mistakes
- Angle too high: beyond 45°, the exercise becomes a shoulder press. Stay between 30° and 45°.
- Lifting your glutes off the bench: this turns the exercise into a flat press and negates the benefit of the incline.
- Lowering the bar too low: the bar should touch the upper chest, not the sternum.
Safety Tips
Use a spotter for heavy loads. Warm up your shoulders before starting (rotations, resistance band). If the exercise causes shoulder pain, try dumbbells which allow a more natural rotation.
Variations
- Incline dumbbell press: increased range of motion and joint freedom.
- Incline Smith machine press: guided, ideal for beginners.
- Incline cable press: constant tension through the full range of motion.
Who Is This Exercise For?
This exercise is suited for all lifters looking to develop the upper chest. It is especially recommended for correcting an imbalance between the upper and lower chest. Both beginners and advanced athletes will benefit.