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Exercise Library / Incline Bench Press

Incline Bench Press

The incline bench press tilts your body so your upper chest and shoulders do more of the work.

Strength Training

What this exercise does

The incline bench press tilts your body so your upper chest and shoulders do more of the work. It is a good addition to a regular bench press.

At a glance

Body part
Chest, Shoulders, Arms
Muscles worked
Upper Chest, Shoulders, Triceps
Experience
Intermediate

How to do it

  1. Set a bench to a gentle incline, about 30 degrees. Lie back with your feet flat on the floor.
  2. Hold a barbell or dumbbells at your upper chest.
  3. Press the weight up and slightly back until your arms are straight.
  4. Lower slowly to the upper chest.
  5. Do 8 to 10 reps.

Common mistakes

  • Setting the bench too steep, turning it into a shoulder press.
  • Arching the back.
  • Letting the elbows flare wide.

Make it easier or harder

Make it easier

Use light dumbbells, or do an incline push-up.

Make it harder

Add weight gradually or slow the lowering.

Keep it safe

Use a spotter or safety arms for barbell work. Dumbbells are easier to ditch if you get stuck.

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