Incline Barbell Bench Press

Incline Barbell Bench Press | Upper Chest Growth

The incline barbell bench press offers several benefits, particularly for developing upper body strength and muscle growth.

Here’s a breakdown of the key benefits:

1. Targets the Upper Chest (Clavicular Head of the Pectorals)

The incline angle shifts the focus to the upper portion of the chest, helping to build a more balanced and well-rounded chest. It complements the flat bench press by emphasizing areas that may not be fully activated with a flat press alone.

2. Enhanced Shoulder Development

The incline press recruits the anterior deltoids (front shoulders) more actively than the flat bench press. This helps improve shoulder strength and hypertrophy.

3. Improved Upper Body Strength

Like other compound movements, the incline barbell bench press strengthens multiple muscle groups, including the chest, shoulders, and triceps. Over time, it contributes to overall upper body strength, which carries over to other lifts and movements.

4. Increased Range of Motion

The incline position allows for a greater stretch and range of motion in the chest and shoulders, leading to better muscle activation and growth, especially in the upper chest.

5. Better Posture and Muscle Balance

Regularly performing the incline press helps to strengthen the upper chest and shoulders, which can improve posture and prevent muscle imbalances between the upper and lower chest.

6. Reduces Shoulder Strain (For Some Lifters)

Some lifters find that the incline bench press is less stressful on the shoulders compared to the flat bench press, particularly if they have shoulder mobility issues. The incline position helps keep the shoulder joints in a more neutral position, reducing strain.

7. Supports Triceps and Shoulder Development

While the chest is the primary target, the incline press also engages the triceps and shoulders. This leads to increased overall muscle development in the upper body, including the arms and deltoids.

8. Versatility in Training

The incline barbell bench press can be performed at various angles (typically between 15–45 degrees), which allows for targeting different parts of the upper chest and shoulders based on the angle you choose. This adds variety and helps break through plateaus.

9. Improves Performance in Other Lifts

Strengthening the upper chest and shoulders with the incline barbell bench press can help improve your performance in other lifts, such as the overhead press or flat bench press, as the involved muscles become stronger and more developed.

10. Aesthetics and Upper Body Proportion

A well-developed upper chest can create a more aesthetically pleasing and balanced physique, especially when combined with lower chest and shoulder training. It contributes to a fuller, more rounded look for the upper body.

The incline barbell bench press is an excellent movement to incorporate into a training routine for both strength and hypertrophy, particularly if you’re looking to target the upper chest and improve overall upper body development.


Frequently Asked Questions (FAQ)

What Angle is Best for Incline Barbell Bench Press?

A bench angle between 30 to 45 degrees is typically ideal for targeting the upper chest. Too steep (above 60 degrees) shifts focus more to the shoulders, while too low mimics a flat bench press.

Is Incline Barbell Bench Press Better Than Flat Bench Press for Chest Growth?

Not necessarily better—just different. The incline press focuses more on the upper portion of the chest, whereas the flat bench press provides a more balanced activation across the entire chest. Combining both in your routine can lead to more complete chest development.

Can Beginners Do the Incline Barbell Bench Press?

Yes, but form is key. Beginners should start with lighter weight, ensure proper shoulder positioning, and avoid excessive arching of the lower back. Consider a spotter or safety bars for added security.

Does the Incline Bench Press Activate the Shoulders More Than the Chest?

The anterior deltoids (front shoulders) are heavily involved, especially at steeper angles, but the upper chest remains the primary target if you use the proper angle and technique.

How Often Should I Include Incline Barbell Bench Press in My Routine?

Aim to include the incline bench press in your routine 2–3 times per week, depending on your overall training schedule. Pair it with other chest movements (flat, decline, dumbbells) for full development, and allow adequate recovery between sessions.