The incline press is a specialized variation of the traditional bench press, performed on a bench set at an upward angle. This elevation changes the mechanics of the movement to shift the muscular emphasis away from the middle and lower chest. This exercise targets and develops the upper portion of the pectoral muscles.
Setting Up the Incline Press
The preparation for the incline press focuses on establishing a stable base and the correct angle to maximize upper chest engagement. The adjustable bench should be set to an incline between 30 and 45 degrees. A 30-degree angle is often considered optimal for maximizing upper chest activation while minimizing the involvement of the front shoulder muscles.
To begin the setup, you must sit back firmly against the inclined pad, ensuring your head and upper back remain in contact with the surface. Your feet should be planted flat on the floor, providing a strong, stable foundation for the lift. For a barbell, the grip should be slightly wider than shoulder-width, with the wrists held straight to prevent bending backward and undue strain.
Before unracking the weight, retract your shoulder blades and depress them down toward your hips. This action stabilizes the shoulder joint and elevates the chest, putting the pectoral muscles in the optimal position to generate force.
Executing the Movement with Proper Form
The execution of the incline press involves a controlled lowering phase followed by a powerful press. After unracking the bar or dumbbells, you should begin the eccentric phase slowly and with control, typically taking two to three seconds. The bar path should descend toward the upper part of the chest, roughly around the collarbone area.
As the weight lowers, the elbows should be tucked slightly, pointing down and back at an angle of approximately 45 degrees relative to the torso. This moderate tuck helps protect the shoulder joints from excessive strain and keeps the tension on the chest. The bar should lightly touch the upper chest or stop just short of it before initiating the upward movement.
The concentric phase involves forcefully driving the weight upward until the arms are fully extended but not locked out. The bar path should track slightly backward over the face, finishing directly over the shoulders. Exhale during this pressing motion and maintain the retracted and depressed position of the shoulder blades throughout the repetition.
Primary Muscle Activation
The incline press places direct focus on the superior head of the pectoralis major. This specific section of the chest muscle is also known as the clavicular head and attaches to the collarbone. The upward slant of the bench aligns these muscle fibers to contract more effectively against the resistance.
The movement also recruits two assistance muscle groups to aid in the pressing motion. The anterior deltoids are heavily involved in pushing the weight overhead. Additionally, the triceps brachii function as elbow extensors and are responsible for the final lockout of the press.
Compared to a flat bench press, which distributes the load more evenly across the entire pectoral muscle, the incline angle isolates the upper region. Using a bench angle higher than 45 degrees, however, tends to shift the majority of the work from the chest to the anterior deltoids. The proper angle is what allows the upper chest to contribute the most force.
Common Mistakes to Avoid
A frequent error in the incline press is setting the bench angle too steeply, often above 45 degrees. This excessive incline turns the exercise into a shoulder press, significantly diminishing the intended activation of the upper chest. If you feel the burn primarily in the front of your shoulders, the bench is likely too high for your goal.
Another common mistake is allowing the elbows to flare out wide to the sides as the weight is lowered. Flaring the elbows places undue stress on the shoulder capsule and can increase the risk of joint injury. Maintaining a moderate elbow tuck, around a 45-degree angle, is a simple correction that improves joint safety and mechanical efficiency.
Many lifters also use momentum to lift the weight, either by bouncing the bar off their chest or by letting their hips rise off the bench. Bouncing the weight can injure the sternum or ribs, while lifting the hips reduces the incline, turning it into a less effective flat press. Both actions reduce the time the target muscles spend under tension, limiting potential muscle growth.