The incline press is a popular variation of the traditional flat bench press, involving pressing a weight upward while lying on a bench set at an angle above horizontal. It is a compound movement that engages multiple joints and muscle groups simultaneously. The exercise is primarily used to develop pressing strength and muscle mass in the upper body, and is valued for its ability to shift the mechanical focus of the lift compared to its flat counterpart.
The Incline Press Setup
The preparation centers on adjusting the angle of the bench to achieve the desired muscle emphasis. The most common and effective range is between 15 and 45 degrees from the floor. Setting the bench at approximately 30 degrees is often cited as the optimal position for maximizing activation of the upper chest while minimizing excessive shoulder involvement. A steeper angle, such as 45 degrees, tends to place a greater workload on the anterior deltoids.
Once the angle is set, the choice of equipment—barbell or dumbbells—affects the setup. When using a barbell, the bench is typically positioned inside a power rack or a dedicated incline press station, ensuring the bar is directly over the eyes. Dumbbells offer a greater range of motion and a more intense engagement of stabilizing muscles, as each arm must manage the weight independently. Regardless of the weight used, the feet must be planted firmly on the floor to provide a stable base and allow for leg drive during the lift.
Muscle Groups Activated
The incline press is designed to target the upper portion of the pectoralis major, known as the clavicular head, which originates from the collarbone. By elevating the torso on an incline, the exercise aligns the path of the press more directly with the fibers of the clavicular head, leading to its increased recruitment compared to a flat bench press. The flat bench press, by contrast, activates the sternal head (middle and lower chest) more prominently.
While the chest is the primary target, the movement relies on assistance from two other major muscle groups. The anterior deltoids (front shoulder muscles) play a substantial role in the pressing motion, especially as the bench angle increases. The triceps brachii, located on the back of the upper arm, serve as synergists, contributing to the extension of the elbow to complete the pressing movement.
Technique and Form
Proper execution of the incline press begins with securing the body on the bench to ensure stability and protect the shoulder joints. Before un-racking the weight, the shoulder blades should be retracted—squeezed together and pulled down toward the hips—creating a stable platform. This scapular retraction helps to keep the shoulder joint safe and maximizes chest muscle activation. The grip on the bar should be slightly wider than shoulder-width, with the wrists kept straight and directly over the forearms.
The descent of the weight must be controlled and deliberate, lowering the bar toward the upper chest or collarbone area. The elbows should be tucked slightly, typically forming an angle of about 45 degrees relative to the torso, which helps minimize strain on the shoulder joint.
As the bar touches the chest or reaches a comfortable depth, the upward press begins with an explosive push, using the contracted chest and triceps to drive the weight back to the starting position. Throughout the entire movement, maintaining the firm foot placement and the retracted shoulder blade position is important for maximizing force transfer and safety.