Incline Barbell Press
Also known as: Incline Bench Press
Bench press angled to bias the clavicular head of the chest: the part that builds the shelf under the collarbone.
- Primary
- Upper pectoralis major
- Secondary
- Anterior deltoid, Triceps brachii
- Equipment
- Barbell
- Type
- Compound
- Level
- Intermediate
How to do it
Set up
- Set the bench to 30–45°. Steeper than 45° turns it into a shoulder press.
- Retract your shoulder blades into the pad and keep them there.
- Grip slightly wider than shoulder-width.
- Feet flat, braced.
Perform the rep
- Unrack and position the bar over your upper chest.
- Lower to just below the collarbone, elbows tucked to about 45°.
- Press back up in a straight line over the same point.
- Keep the shoulder blades pinned throughout.
Common mistakes
-
Bench angle too steep
Past 45° the front delt takes over and the chest contribution falls sharply. 30° is plenty for most lifters.
-
Touching too low
Bringing the bar to mid-chest on an incline puts the shoulder in an awkward extended position. Touch high, just under the collarbone.
-
Treating it like flat bench weight
You will press meaningfully less on an incline. Chasing your flat bench numbers here ends in poor technique.
How to programme it
Works well as a primary press on a second weekly chest session, or as the follow-up to flat bench.
Variations
- Incline Dumbbell Press: bigger stretch, independent arms
- Low-incline (15–20°): a middle ground between flat and incline
Frequently asked questions
What incline is best for upper chest?
Around 30°. Research and practice both point to 30–45° maximising upper-pec involvement, with front-delt takeover increasing sharply beyond that.
Should I do incline before or after flat bench?
Whichever you want to prioritise goes first, while you are fresh. If your upper chest is lagging, lead with incline.