Incline Bench Press (Barbell)
Chest
Weight & Reps
Barbell
The incline barbell bench press emphasises the upper chest (clavicular head of the pectoralis major) and front deltoids. Set the bench to a 30-45 degree angle for optimal upper chest activation.
How to Do Incline Bench Press (Barbell)
- Set the bench angle between 30-45 degrees — steeper angles shift load to shoulders
- Grip the bar slightly wider than shoulder width and unrack with locked arms
- Lower the bar to your upper chest (just below the collarbone)
- Keep your back flat against the pad — avoid excessive arching on incline
Form Cues
- Set the bench angle between 30-45 degrees — steeper angles shift load to shoulders
- Grip the bar slightly wider than shoulder width and unrack with locked arms
- Lower the bar to your upper chest (just below the collarbone)
- Keep your back flat against the pad — avoid excessive arching on incline
Common Mistakes to Avoid
- Setting the bench too steep (above 45 degrees), turning it into a shoulder press
- Lowering the bar to the mid-chest instead of the upper chest/clavicle area
- Letting wrists bend backward under the load — keep them stacked over the bar
Muscles Worked
Primary
Pectoralis Major (Clavicular)
Anterior Deltoid
Secondary
Pectoralis Major (Sternal)
Triceps Brachii
Serratus Anterior
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the incline bench press work?
The incline bench press primarily targets the clavicular (upper) head of the pectoralis major and the anterior deltoids, with secondary work from the triceps and serratus anterior.
How much should a beginner incline bench press?
Most beginners incline press about 60-75% of their flat bench press. If you flat bench 135 lbs, start the incline at around 85-100 lbs and build from there.
Incline bench press vs flat bench press — which is better?
Flat bench press builds overall chest mass and strength, while incline bench press specifically targets the upper chest for a fuller, more balanced look. Ideally, include both in your program.
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