The incline bench press should be one of the cornerstones of your chest workouts, especially if you care about building that upper chest shelf. It is a staple for bodybuilders and serious lifters because it trains the chest hard, hits the shoulders just enough, and gives you a clean way to progress week to week.
In this guide, we will break down the best incline angles, the muscles worked, how to do it with solid technique, how it compares to flat bench, and how to plug it into your program for strength or hypertrophy.
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| Key Takeaways | Quick Answer |
|---|---|
| Best angle for upper chest | Most lifters get the best upper chest emphasis at about 30 degrees. |
| Lowest shoulder stress | 15 degrees is a great option if your shoulders get cranky at steeper inclines. |
| More shoulder involvement | 45 degrees still hits upper chest well, but your front delts take more of the load. |
| When it turns into a shoulder press | 60 degrees is basically a pressing day for shoulders, not a pure upper chest builder. |
Disclaimer: This content is for general training education, not medical advice. If pressing causes sharp pain, numbness, or lingering shoulder issues, stop and talk with a qualified professional.
Table of Contents:
- What is the Best Angle for Incline Bench Press?
- How To Do Incline Bench Press
- Muscles Worked While Incline Bench Pressing
- Flat Bench Vs. Incline Bench Press
- How To Incorporate Incline Bench Into Your Training Program
- Frequently Asked Questions
- Final Thoughts
What is the Best Angle for Incline Bench Press?
Changing the incline angle does more than change how the movement looks. It changes what muscles do the heavy lifting and how your shoulders feel rep to rep. If your goal is upper chest growth, you want an angle that emphasizes the clavicular head of the pecs without turning the exercise into a front-delt dominant press.
Below are the most commonly used incline angles and what they are best for.
15 Degrees
At 15 degrees, the emphasis shifts slightly from mid chest to upper chest without piling on a ton of shoulder stress. This is a great starting point for beginners, lifters with sensitive shoulders, or anyone who wants more chest feel and less front delt takeover.
It is also a sneaky good option if you tend to press with a steep incline and wonder why your shoulders are always pumped but your upper chest is not.
30 Degrees
A 30 degree incline is the sweet spot for many lifters because it balances upper chest recruitment with manageable shoulder involvement. If you asked me to pick one angle to use forever for upper chest development, this would be it.
A 2020 study looking at different bench inclinations found 30 degrees to be the best angle for targeting the upper chest compared with flatter or steeper setups.¹
45 Degrees
At 45 degrees, you can still hit the upper chest hard, but the front delts contribute a lot more. This is why 45 degrees often feels heavier on the shoulders even when the weight on the bar is lighter than flat bench.
If you do chest and shoulders on the same day, 45 degrees can be a practical compromise because it builds upper chest while also feeding the anterior delts. Just do not be surprised if shoulder fatigue limits your chest performance.
60 Degrees
A 60 degree incline is a very high incline. At this point, you are getting close to an overhead press movement pattern, which means the front delts dominate and chest activation tends to drop off.
If you want chest growth, keep most of your incline work at 15, 30, or 45 degrees. Save 60 degrees for shoulder focused sessions.
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How To Do Incline Bench Press
Regardless of incline angle, proper form is what makes the incline bench press a chest builder instead of a shoulder irritator. Here is a step-by-step checklist I use when coaching clients.
- Adjust the incline bench to your desired angle (15, 30, 45, or 60 degrees depending on your goal) and make sure it is securely locked in place.
- Lie back with feet flat on the floor. Keep your glutes on the bench and create a small, natural arch in your upper back.
- Set your shoulder blades by pulling them back and down. Think “proud chest” and “shoulders in your back pockets.”
- Grab the bar with an overhand grip slightly wider than shoulder-width. Keep wrists stacked over elbows, not bent back.
- Unrack the bar and hold it above your upper chest with arms fully extended.
- Take a big inhale as you lower the bar in a controlled tempo toward the upper chest. Keep elbows slightly tucked, not flared straight out.
- Pause briefly at the bottom if you can maintain tightness and a stable shoulder position.
- Exhale as you press the bar back up, driving it slightly up and back so it finishes over your shoulder line. Fully extend without jamming your elbows into an aggressive lockout.
- Repeat for the required reps.
Quick form cues that fix most issues:
- Feel it in shoulders, not chest? Lower the bench angle, tuck elbows a touch more, and keep your shoulder blades pinned.
- Wrists hurt? Stack wrists over elbows, and grip the bar low in the palm.
- Bar path feels awkward? Aim to touch the upper chest, then press to a finish position above the shoulders.
Muscles Worked While Incline Bench Pressing
The incline bench press is a compound lift that trains multiple upper-body muscles at once. The exact emphasis shifts with the angle, but these are the main players.
1. Upper Chest (Clavicular Head of Pectoralis Major)
The incline bench press targets the upper portion of the chest, specifically the clavicular head of the pectoralis major. It contributes to shoulder flexion and horizontal adduction, which is why you feel it most when you keep the movement controlled and the shoulders stable.
If your upper chest feels like it lags behind, consistent incline pressing plus smart volume is one of the simplest fixes.
2. Anterior Deltoids (Front Shoulders)
The front delts assist the press and help stabilize the shoulder joint. The steeper the incline, the more they contribute. That is helpful if you are trying to build pressing strength, but it can become a limitation if your goal is purely upper chest hypertrophy.
3. Triceps
The triceps extend the elbow during the press. If you press with a slightly closer grip, or if you pause reps, triceps demand often increases. This is one reason incline bench is a strong “push day” staple even if chest is not your only goal.
Flat Bench Vs. Incline Bench Press
Flat and incline bench presses are both excellent, but they are not interchangeable. They emphasize different parts of the chest and demand different things from your shoulders.
Flat Bench Press
The flat bench press targets the overall chest, especially the sternal head of the pectoralis major. Because the position is more biomechanically favorable, most lifters can move heavier loads and progress faster.
Incline Bench Press
The incline bench press shifts emphasis toward the upper chest and increases front delt involvement. It usually feels harder because it demands more from the shoulders and often has a longer effective range of motion for many lifters.
Incorporating Both Variations
If your goal is balanced chest development, use both. Rotate emphasis across the week or training block.
- Option 1: Barbell incline press on push day, then dumbbell flat bench later in the week.
- Option 2: Barbell flat bench first, then incline dumbbell press as your upper chest accessory.
How To Incorporate Incline Bench Into Your Training Program
Here is the simple way to program incline bench press without overthinking it.
1. Match It To Your Training Split
Incline bench fits best on push days, upper-body days, or chest focused sessions. Make sure it supports your goal and does not wreck recovery for your shoulder work.
2. Choose Your Frequency
Most lifters do best with incline pressing 1 to 2 times per week. You can go up to 3 times per week if volume is controlled and recovery is strong, but for most people that is unnecessary.
3. Pick Sets and Reps Based on Your Goal
- Strength focus: 3 to 5 sets of 3 to 6 reps.
- Hypertrophy focus: 3 to 4 sets of 8 to 12 reps.
- Joint friendly pump work: 2 to 3 sets of 12 to 20 reps with strict tempo.
If you want more on hypertrophy ranges, see: muscle hypertrophy.
4. Use Variation Strategically
Rotate variations to avoid plateaus and keep shoulders happy. Good options include incline dumbbell press, neutral grip incline pressing, pause reps, and tempo work. If your upper chest is a priority, also browse our upper chest exercises list for accessory ideas.
Frequently Asked Questions
What is the best angle for incline press?
It depends on your goal, but for most lifters:
- 15 degrees: Less shoulder stress, good for learning the movement and keeping chest emphasis.
- 30 degrees: Strong upper chest focus with balanced shoulder involvement, often the best all-around option.¹
- 45 degrees: Still great for upper chest, but more front delt contribution.
- 60 degrees: More like a shoulder press, not ideal if your main goal is upper chest growth.
Is incline bench harder than flat bench?
Often, yes. Incline pressing usually uses less weight because the shoulders contribute more and the pressing angle is less mechanically favorable. That said, some lifters feel stronger on incline if their shoulders and upper chest are a standout strength.
Is one angle safer than the other?
No angle is automatically “safe” or “unsafe.” What matters most is your technique, your shoulder health, your load selection, and your progression speed. If a steeper incline consistently aggravates your shoulder, lower the angle and build up gradually.
Should I do incline bench first or later in my workout?
If upper chest growth or incline strength is a priority, do it first while you are fresh. If flat bench is your main goal, do flat bench first and use incline as your secondary press.
Barbell or dumbbells for incline?
Barbells are great for consistent loading and progression. Dumbbells can feel better on shoulders for some lifters and allow a slightly freer path. A practical approach is to barbell incline for strength blocks, then switch to dumbbells for hypertrophy blocks.
Final Thoughts
The incline bench press is one of the most efficient ways to build the upper chest while also improving pushing strength. For most people, 30 degrees is the best starting point. If your shoulders are sensitive, 15 degrees is a strong alternative. If you want more shoulder involvement, 45 degrees works well, but 60 degrees is better treated like a shoulder press day movement.
If you enjoyed this article, check out our guide on flat bench and the best variations.
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References:
- Rodríguez-Ridao, David, et al. “Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise.” International Journal of Environmental Research and Public Health, vol. 17, no. 19, 8 Oct. 2020, p. 7339, https://doi.org/10.3390/ijerph17197339.
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