Incline Bench Press

Incline Bench Press Strength Standards (kg)

Body Weight	Beginner	Novice	Intermediate	Advanced	Elite
120 kg	75	105	135	185	230
130 kg	80	110	140	190	240
140 kg	80	115	145	200	245
150 kg	85	115	150	205	255
160 kg	85	120	155	210	265
170 kg	90	125	160	220	270
180 kg	90	130	165	225	280
190 kg	95	130	170	230	290
200 kg	95	135	175	240	295
210 kg	100	140	180	245	305
220 kg	100	145	185	250	310

How to Perform the Incline Bench Press

Set an adjustable bench to a 30-45 degree angle. Lie back with your feet flat on the floor and grip the barbell slightly wider than shoulder width. Unrack the bar and lower it to your upper chest, just below the collarbone. Press the bar back up to full lockout while keeping your shoulder blades pinched together and your back firmly against the bench pad.

Muscle Activation

The incline angle shifts the emphasis to the clavicular head of the pectoralis major, commonly referred to as the upper chest. The anterior deltoids are more heavily recruited compared to the flat bench press, and the triceps still play a significant role in the lockout portion. A 30-degree angle provides the best balance between upper chest and front delt activation.

Common Mistakes

Setting the incline too steep (above 45 degrees), which turns the movement into a shoulder press.
Bringing the bar too low on the chest rather than to the upper chest or collarbone area.
Using the same weight as flat bench, which is unrealistic since the incline variation is typically 15-25% weaker.
Losing the arch and shoulder blade retraction during the press.

Variations

Dumbbell incline press allows a greater range of motion and can help fix strength imbalances. The Smith machine incline press is suitable for beginners who need a guided bar path. Low-incline press at 15-20 degrees targets the upper chest while allowing heavier loads.

Programming Tips

Include the incline bench press as a secondary pressing movement 1-2 times per week. Use 3-4 sets of 6-10 reps for hypertrophy or 4-5 sets of 3-5 reps for strength development. Alternate between barbell and dumbbell variations for well-rounded development.

Frequently Asked Questions

A 30-degree angle provides the best balance of upper chest and front deltoid activation. Going steeper than 45 degrees shifts too much emphasis to the shoulders.

Most lifters can incline bench press about 75-85% of their flat bench press. If your flat bench is 200 lbs, expect your incline to be around 150-170 lbs.

While not strictly necessary, the incline press is highly effective for developing the upper chest, which is often underdeveloped from flat pressing alone.

If upper chest development is a priority, perform incline press first when you are fresh. Otherwise, do it after flat bench as a supplementary movement.