Incline Bench Press

intermediate Compound
Primary Upper chest
Secondary Triceps Front delts
Equipment barbell incline bench
Table of Contents

Set the bench to a 30-45 degree incline. Grip the bar slightly wider than shoulder width and unrack. Lower the bar to your upper chest below the collarbone, then press back to lockout.

Pro Tips

  • A 30-degree angle targets upper chest best; steeper angles shift to shoulders
  • Retract your shoulder blades just like flat bench
  • Use about 20% less weight than your flat bench press

Variations & alternatives

Barbell Bench Press Dumbbell Bench Press Incline Dumbbell Flyes

Useful tools

1RM Calculator Plate Calculator

Programs that use this exercise

Push/Pull/Legs Split Upper/Lower Power-Hypertrophy Full Body Hypertrophy Bench Press Focus

Track Incline Bench Press in SteelRep

Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.

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