Incline Barbell Bench Press

You probably already know that the barbell bench press is one of the most classic exercises for building chest mass. But have you tried the incline barbell bench press? And if you have, do you know exactly what muscles it works?

Incline barbell bench press targets the upper part of the chest, giving your chest overall volume. Additionally, it helps develop more muscular shoulders, particularly the front and hits the triceps, helping add size to your arms.

Keep reading to find out the science behind all involved muscles and how to build them effectively. We dive deep into this powerful exercise that will help build that Hulk-looking chest.

How To Do

  1. Begin by setting up an adjustable bench with the backrest at around a 30-degree angle. The higher the angle, the more shoulder activation.
  2. Place a bar at a comfortable height to get under and grip properly.
  3. Load the bar with plates. Start with lighter weights to test it out, and you can always add more.
  4. Unhook the barbell and slowly bring it down to your chest as low as possible.
  5. Push it back up with power and exhale. The bar should travel straight up.
  6. Bring the bar back to the chest and repeat the desired number of repetitions before reracking the bar.

Tips From Expert

  • Watch the bar's trajectory as you press it up. It should always be moving at a 90-degree angle to the floor. This means it will end up above your face at the top of the rep.
  • Your lower back can slightly arch away from the backrest, but not too much.
  • Keep the upper back firmly pressed against the bench. Retract your scapula by squeezing the shoulder blades together and down.
  • Keep your feet flat and firmly on the floor throughout the movement.
  • Your butt should be tucked all the way into the seat.
  • Inhale as you bring the bar towards the chest and breathe out with power as you press up.

Optimal Sets and Reps

The incline barbell bench press is excellent for strength, hypertrophy, endurance, and power. Check out the reps and sets below to choose the right number for your goal.

Training Type Sets Reps
Strength Training 3–4 5–8
Hypertrophy 3–4 10–12
Endurance Training 2–3 15–20
Power Training 4–5 1–5 (Explosive)
Optimal Sets & Reps of Incline Barbell Bench Press

How to Put in Your Workout Split

The incline barbell bench press is a compound exercise that primarily targets the upper chest, front deltoids, and triceps. It can be incorporated into various workout splits:

  • Upper/Lower — Include it in your upper body workouts. Place it at the beginning of your routine when you're fresh.
    This compound movement works multiple muscles simultaneously and requires significant energy. To strengthen your triceps even more, you can complete this exercise with a tricep barbell workout.

  • Full Body — Add this exercise as one of your main upper-body movements in full-body workouts. Alternate it with other compound exercises like squats or deadlifts.

  • Chest And Arm Day — Make it a staple in your chest-focused workouts. Pair it with flat and decline variations for complete chest development. Finish your workout with shoulder or compound tricep exercises like narrow push-ups or dips.

  • Push/Pull/Legs — Incorporate this exercise into your push-day routine. Position it as one of the first exercises, followed by other chest, shoulder, or tricep movements.

  • Strength Training — Use it as a primary lift to improve overall upper body strength. It's an excellent alternative to the flat bench press for variety in your training.

You can adjust your training load according to your one-repetition maximum. Your 1RM is the maximum weight you can lift for one rep of the incline barbell bench press.

  • Strength Training — 80%–95% of your 1RM.
  • Hypertrophy Training — 65%–80% of your 1RM.
  • Endurance Training — 50%–65% of your 1RM.
  • Power Training — 85%–100% of your 1RM.

Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Clavicular Head Of Pectoralis Major

The incline barbell bench press primarily targets the clavicular head of the pectoralis major, also known as the upper chest. It connects the collarbone to the upper arm bone. During the incline press, the clavicular head is heavily engaged due to the angle of the bench.

The clavicular head activation peaks at a 30-degree bench angle, with the muscle activating at 30% of maximum contraction. The activation rate of this part of the muscle drops as the incline continues to increase. This happens because the shoulder muscles take over as the angle surpasses the 30-degree incline.

Incorporating this exercise at a 30-degree angle can be highly effective for those looking to develop their upper chest. However, it should be part of a balanced workout routine that includes flat and decline variations for comprehensive chest development.

Secondary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid is the front part of the shoulder muscle. It helps lift the arm forward and rotate it inward. During the incline barbell bench press, the anterior deltoid pushes the weight upward and stabilizes the shoulder joint.

This muscle works alongside the pectoralis major to control the bar's movement. As the bench angle increases, it becomes more active and plays a greater role in the pressing motion.

Studies have shown a muscle activation rate of around 33%, with the bench inclined to 45 degrees and 60 degrees. This indicates that higher bench inclinations lead to greater anterior deltoid engagement in the exercise.

Triceps Lateral Heads

The lateral head is the outer portion of the triceps muscle on the back of the upper arm. It's primarily responsible for extending (straightening) the elbow joint. In the incline barbell bench press, the lateral head helps straighten the arm as you push the bar up.

This part of the triceps becomes more engaged during the lockout phase of the lift. It works with the other triceps heads to provide stability and power throughout the pressing movement. The muscle engagement rate of the tricep muscle is around 15% in the incline barbell bench press.

Triceps Medial Heads

The medial head is the deep, middle portion of the triceps muscle. It extends the elbow, particularly above 90 degrees of shoulder elevation. During the incline barbell bench press, the medial head works with the other triceps heads to straighten the arm.

This part of the triceps is active throughout the entire range of motion of the exercise. It helps control the bar's descent and contributes to the pushing phase of the lift.

Triceps Long Heads

The long head is the inner part of the triceps that runs from the shoulder blade to the elbow. It extends the elbow and helps move the arm backward at the shoulder. In the incline barbell bench press, it assists in lowering and pushing the bar.

This part of the triceps is particularly active when the arms are close to the body. Studies show it generates higher muscle force and activation than other triceps heads at 0 degrees shoulder elevation (arm at side). However, its engagement decreases as the shoulder angle increases during the pressing movement.

The incline barbell bench press effectively targets the triceps. However, consider adding other tricep exercises for further development.

Strong triceps can improve bench press performance at all incline angles. For great exercise options, check out our tricep workouts at home guide.

Equipment

Barbell

Barbell

You can use this for a range of arm exercises. Ensure the seat is at the right height. A good alternative would be the incline bench.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Barbell Bench Press

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Push-Up

Doorway Chest Stretch

T Push-Up

Decline Push-Up

Push-Up to Shoulder Tap

Dumbbell Chest Fly

Clap Push-Up

Who Should Do?

People Who Want To Grow Their Upper Chest

The incline barbell bench press is ideal for those aiming to develop their upper chest. It targets the clavicular head of the pectoralis major more effectively than flat bench presses. Studies show that a 30-degree incline angle provides optimal upper chest activation.

This exercise helps create a more balanced and aesthetically pleasing chest appearance. It’s particularly beneficial for bodybuilders and fitness enthusiasts looking to enhance their upper chest definition and overall chest development.

Athletes

Athletes in sports requiring upper body pressing strength can benefit from the incline barbell bench press. It closely mimics the shoulder flexion angle used in many athletic movements, such as throwing a punch or blocking in football. 

The exercise helps develop strength in a sport-specific range of motion. Incorporating this exercise can improve overall upper body strength and performance in various sports.

People Who Want To Increase Their Shoulder Strength

The incline barbell bench press is excellent for those looking to boost shoulder strength. It significantly engages the anterior deltoid, with studies showing about 33% activation at 45 and 60-degree inclines. 

This exercise helps strengthen the shoulder muscles in a functional pressing motion. It’s particularly useful for individuals who want to improve their overhead pressing ability or enhance shoulder stability. The incline press can be a great addition to a shoulder-focused workout routine, complementing other exercises like overhead presses.

Who Should Not Do?

People With Muscular Imbalances

Those with significant muscular imbalances should approach the incline barbell bench press with caution. Uneven strength between the left and right sides can lead to improper form and potential injury. This exercise requires balanced strength across the chest, shoulders, and triceps. 

A unilateral exercise, where each side is loaded separately, would be a better start until both sides even out in strength. An incline dumbbell bench press would be an excellent alternative to the barbell version.

Those With Shoulder Or Elbow Joint Injuries

Individuals with shoulder or elbow joint injuries should avoid the incline barbell bench press. This exercise places significant stress on these joints, particularly at the bottom of the movement. 

Those with conditions like rotator cuff injuries, shoulder impingement, or tennis elbow may experience pain or further damage. The fixed hand position of the barbell can also limit the natural rotation of the shoulders, potentially aggravating existing injuries. It’s crucial to consult a healthcare professional or physical therapist before attempting this exercise with any joint issues.

Those With Chest Or Deltoid Muscular Injuries

People recovering from chest or deltoid muscular injuries should not perform the incline barbell bench press. This exercise heavily engages these muscle groups and potentially can cause even further injury to the muscle. 

Strains, tears, or other soft tissue injuries in the pectoralis major or anterior deltoid need time to heal without the stress of heavy lifting. Attempting this exercise too soon after an injury can lead to re-injury or chronic pain. It’s important to follow a proper rehabilitation program and gradually reintroduce chest exercises under professional guidance.

Benefits Of The Incline Barbell Bench Press

Develop Muscles

The incline barbell bench press is excellent for muscle hypertrophy, which means increased muscle size. This exercise specifically targets the upper chest, helping to develop that part of the chest. 

By incorporating this movement into your routine, you can achieve a fuller and more balanced chest appearance over time.

Improves Shoulder Stability

The incline bench press is great for shoulder health. It engages your anterior deltoids and stabilizer muscles, improving shoulder stability. 

Key stabilizers include the rotator cuff muscles located around the shoulder joint. The serratus anterior runs along the side of your ribcage, while the lower trapezius is in your upper back. These muscles keep your shoulder joint aligned during exercise, reducing injury risk and enhancing overall function.

Supports Functional Fitness

Functional fitness refers to building strength and flexibility that enhance one’s ability to perform everyday tasks. It is beneficial for both everyday life and athletic performance.

The incline barbell bench press is an excellent exercise for functional fitness. It mimics pushing movements like opening heavy doors, lifting luggage, or placing items on high shelves. This exercise uses multiple muscles simultaneously, builds practical strength, and makes daily tasks easier.

Frequently Asked Questions

What is the incline bench press good for?

The incline bench press targets the upper chest and anterior deltoids. It helps develop a well-rounded chest appearance and improves shoulder strength.

Is the incline bench press 30 or 45 degrees?

The optimal angle of the incline bench press for upper chest focus is 30 degrees. Angles higher than 30 degrees shift focus more towards the shoulders.

Should I do incline or flat bench?

It’s beneficial to incorporate both incline and flat bench presses in your routine. While the flat bench press targets the middle of the chest, the incline bench press helps build the upper part.

Why is an incline bench so hard?

The incline bench press is challenging because it targets smaller, less-used upper chest muscles. It also reduces assistance from other muscle groups, isolating the upper pectorals more effectively.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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