How to Do an Incline Bench Press: Step-by-Step Guide for Building Upper Chest Strength
If you want a well-developed chest, targeting just the middle portion with flat bench presses isn’t enough. The incline bench press is a foundational upper-body strength exercise that specifically engages the upper portion of the pectoralis major, enhancing chest aesthetics, shoulder strength, and pressing power.
For anyone training in a UK gym or at home, understanding how to correctly perform this lift is crucial for both results and injury prevention. In this guide, you’ll learn how to do the incline bench press properly, when to use variations, and how to fit it into your broader resistance training routine.
What Is the Incline Bench Press?
The incline bench press is a variation of the classic bench press performed with the bench angled between 30° to 45°. This incline shifts the emphasis to the upper pectorals, while still engaging the anterior deltoids and triceps brachii.
Muscle Activation Overview
| Muscle Group | Role During Exercise |
|---|---|
| Upper pectoralis major | Primary mover |
| Anterior deltoids | Secondary mover |
| Triceps brachii | Assists in arm extension |
| Serratus anterior/core | Stabilisation and posture maintenance |
Key Benefits
- Builds upper chest volume for a more balanced and full appearance.
- Enhances shoulder stability through controlled pressing mechanics.
- Transfers functional strength to athletic tasks and daily pushing movements.
The incline press is particularly useful in chest hypertrophy workouts and strength training programmes for both beginners and advanced lifters.
Step-by-Step Instructions to Perform the Incline Bench Press
1. Setup
- Bench Angle: Set the bench between 30° and 45°. Angles above 45° recruit more shoulders and less chest.
- Positioning: Sit on the bench and plant your feet flat on the floor, slightly wider than hip-width.
- Equipment: Use a barbell or dumbbells, depending on your experience and mobility.
- Grip: Position hands slightly wider than shoulder-width on the barbell.
2. Execution
- Unrack the barbell (with the help of a spotter if lifting heavy).
- Lower the bar in a controlled manner to just below your collarbone.
- Keep elbows at a 45-degree angle from the torso to protect the shoulders.
- Drive the bar upward, exhaling as you extend your arms but avoid locking your elbows.
- Engage your core and keep your shoulder blades retracted against the bench throughout.
Looking for a visual guide? Check out PureGym UK’s instructional resources for detailed fitness demos.
3. Breathing Technique
Exhale during the concentric (pressing) phase.
Inhale during the eccentric (lowering) phase.
Common Mistakes to Avoid
| Mistake | Risk/Result |
|---|---|
| Setting bench above 45° | Overactivates shoulders, under-trains chest |
| Elbows flared out too wide | Increases shoulder strain and potential injury |
| Bouncing the bar off the chest | Reduces time under tension, increases injury risk |
| Feet lifted off the floor | Destabilises the body and reduces pressing power |
| Arching lower back excessively | Increases spinal load and shifts tension off chest |
Variations and Modifications
To suit different goals and gym setups across the UK, here are some effective incline bench press alternatives and enhancements:
| Variation | Benefit |
|---|---|
| Incline dumbbell press | Greater range of motion and unilateral development |
| Resistance band incline press | Variable resistance and home-friendly setup |
| Close-grip incline press | Emphasises triceps and inner chest |
| Smith machine incline press | Fixed path, ideal for beginners or injury rehab |
| Adjustable incline angles | Tailors activation of chest vs shoulders |
These variations are particularly helpful for targeting upper chest muscles differently or addressing muscular imbalances.
How to Incorporate the Incline Bench Press into Your Workout Routine
Whether you’re chasing strength, hypertrophy, or both, strategic inclusion of the incline press can help you build a stronger, more aesthetic chest.
Recommended Sets and Reps
| Goal | Sets | Reps | Frequency |
|---|---|---|---|
| Hypertrophy | 3–4 | 8–12 | 1–2x per week |
| Strength | 4–5 | 4–6 | 1x per week |
| Endurance | 2–3 | 12–15+ | 2–3x per week |
Suggested Pairings
To ensure balanced chest development and joint health:
- Flat bench press – for mid-chest mass
- Chest dips – for lower chest and triceps
- Push-ups – versatile bodyweight option
- Cable flys – isolation and range of motion
For exercise selection tailored to your training goals, NHS Live Well provides science-based fitness guidance.
Warm-Up Protocol
Before heavy sets:
- Dynamic shoulder rotations
- Scapular push-ups
- Band pull-aparts
- Light warm-up set of incline presses (30–50% of working weight)
Benefits of the Incline Bench Press
Beyond muscular aesthetics, the incline bench press supports broader training and health goals:
1. Upper Chest Development
Provides hypertrophy stimulus for the clavicular head of the pectoralis major, contributing to a more balanced physique.
2. Shoulder and Triceps Strength
Reinforces anterior deltoid and triceps development, useful for overhead lifts and sports performance.
3. Improved Posture and Balance
Corrects chest imbalances and encourages scapular stability, countering forward shoulder posture common in sedentary lifestyles.
4. Transferable Strength
Enhances pressing strength that carries over to military presses, sports like rugby, and daily activities like lifting objects overhead.
Safety Tips and Precautions
| Tip | Why It Matters |
|---|---|
| Use a spotter | Prevents accidents during heavy lifts |
| Start light to learn form | Reduces injury risk and builds technique confidence |
| Avoid excessive frequency | Prevents overuse injuries and CNS fatigue |
| Monitor shoulder health | Protects rotator cuff from repetitive strain |
| Use proper equipment | Ensure stable, padded bench and secure grip barbell |
Not sure where to find a qualified trainer? Check for REPs-certified professionals at CIMSPA UK.
Conclusion
The incline bench press is more than a chest builder it’s a functional, strength-enhancing movement that plays a vital role in upper body training. When performed correctly, it improves muscle symmetry, supports shoulder health, and helps build explosive pressing power.
Focus on mastering your form, implement progressive overload, and stay consistent. As part of a comprehensive resistance training plan, the incline bench press will support your journey toward a stronger, well-balanced upper body.
