How to Do Incline Bench Presses

Medically Reviewed by Mahammad Juber, MD on June 29, 2022
Written by Parang Mehta
4 min read

The bench press is very popular with exercise enthusiasts everywhere. It improves strength and stamina and helps bodybuilders get a bigger chest. 

The incline bench press is a variation that targets the upper part of the pectoral muscles. The incline bench press angle can be varied to work the deltoid muscles, too. 

This exercise needs only a bench, a barbell, and some weights. It can be done by beginners, as well as advanced fitness seekers. Unlike the regular bench press, the incline bench press is not part of powerlifting competitions. Regardless, though, you must pay attention to safety and avoid mistakes to get the full benefit on incline bench presses without risk of injury.

The incline bench press is also known as the incline barbell bench press. It's a muscle-strengthening activity. Such activities make you strong and able to perform heavy work. Tasks of daily living are made easier, and you can work longer without tiring. Like other muscle-strengthening activities, the incline bench press strengthens your bones and has beneficial effects on your blood pressure and blood sugar level.

The incline bench press effectively increases upper body strength. It works the muscles of your chest (pectorals), shoulder (deltoids), and arms (triceps). Beginners can do this exercise with some guidance, and it is also useful for advanced gym-goers. 

Bench presses, straight or inclined, are multi-joint exercises. They work on many joints, and many muscles provide the power needed to lift the weight. Changing the angle of the bench changes the muscles activated and the force contributed by each. Raising the head end of the bench (incline) incorporates more shoulder muscles like the teres minor, infraspinatus, and subscapularis. However, these muscles are all supportive. The main power to lift the weight is provided by the pectorals, triceps, and deltoids.

Pectoralis major. This is the most prominent muscle of the chest. It stretches across the clavicle (collar bone), sternum (breast bone), and upper seven ribs. It attaches to the upper end of the humerus (the arm bone). It provides the power to bring the arm forward. An inclined bench press works the upper part of this muscle.

Triceps brachii. This strong muscle lies on the back of your arm and straightens your elbow. It provides much of the power needed to lift the barbell in an inclined bench press.

Deltoid. This muscle stretches from the clavicle and scapula (shoulder blade). It attaches to the humerus. This muscle helps you lift your arm away from your body. It is more and more involved with the bench pressing as the incline increases. 

The method of incline bench presses is similar to the standard bench press. Raise the head end of the bench at a suitable angle to change the muscles you're working. Always have a spotter for safety when doing bench presses. 

The steps are:

  1. Lie flat on an inclined bench.
  2. Keep your spine neutral and feet flat on the floor
  3. Grasp the barbell at about 1½ times the width of your shoulders.
  4. Lift the barbell off the rack and lower it by bending your elbows.
  5. Reverse the movement, lifting the barbell away from your chest.
  6. Your elbows should be under the bar at all times for proper balance.
  7. Remember not to arch your back or thrust your head forward. 

Proper form is vital to derive the maximal benefit and avoid injury. Always ask a trainer to guide you when starting the bench press. Begin with an empty barbell to learn the correct technique. Add weights once you've got the movement right.

Inhale (breathe in) as you lower the bar and exhale (breathe out) as you push the bar up.

There is no prescribed angle for the bench. Try raising the bench a little at a time until your upper chest muscles feel the strain. Increasing the angle too much will shift the work to the shoulder muscles. The incline bench press, on the other hand, builds the upper chest muscles.

Reversing the angle will lower your head. In that case, you may get a bench with something to hook your feet under. This variation is called the decline bench press. It strengthens the lower pectorals and defines them.

The bench press increases the strength and size of the pectoral muscles. The inclined bench press works the upper part of the pectoral muscles. The deltoid and triceps muscles are also strengthened and increased in size. 

  • Greater endurance. You can do more work without tiring.
  • Weight loss. Intense exercise uses up calories and helps you attain and maintain a healthy weight.
  • Mental health. Exercise helps you retain your learning, thinking, and judgment skills as you grow older. You are also less likely to suffer depression or anxiety.
  • Better sleep. Exercise helps you sleep better.
  • Stronger bones and muscles. Exercising with weights increases your muscle mass and bone strength. 

Some precautions are crucial to doing inclined bench presses safely:

  • Always pay attention to securing the weights. Make sure the spring collar is in place and tightened. 
  • The weights on both sides should be equal. Also, your grip should be central so that the weight of the barbell is balanced.
  • Make sure your feet are firmly planted before lifting the weight. Lower the bench if needed, or place something stable under your feet.
  • Don't let your wrists roll back. Keep them in line with your forearms. Letting your wrists bend back can cause an injury.

Like all muscle-strengthening activities, you should be careful about intensity when beginning. Start slowly at a pace you can sustain and then increase to more intense exercise.

Always have a spotter. This can be your trainer or a friend. If you can't finish the last rep, your spotter can help you lift the barbell onto the rack. A spotter is essential to avoid injury.