Chest
Incline Bench Press
The Incline Bench Press is a strength exercise with a barbell for your chest. Share of the load in the Zulta muscle model: upper chest 29%, mid chest 21% and front delts 19%.
Also known as: incline barbell bench press, incline bench, schuin bankdrukken
How to do it
- Lie back on an incline bench set to about 30 to 45 degrees with your eyes just in front of the bar.
- Grip the bar slightly wider than shoulder-width and pull your shoulder blades back and down.
- Unrack the bar and hold it over your shoulders with straight arms.
- Lower the bar under control to your upper chest.
- Press back up to straight arms over your shoulders.
Tips
- Keep your hips on the seat so the incline angle stays the same.
- Touch the bar a few centimetres below the collarbones.
Common mistakes
- Lifting the hips off the seat, which flattens the incline.
- Lowering the bar to the lower chest.
- Bouncing the bar off the chest.
Muscles worked by the Incline Bench Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
30 to 45 degrees shifts work to the clavicular pec and front delt (Rodriguez-Ridao 2020). Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Incline Bench Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Incline Bench Press work?
Mainly the upper chest and mid chest. The front delts, triceps (lateral head) and triceps (medial head) assist.
Is the Incline Bench Press good for beginners?
Yes. The Incline Bench Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Incline Bench Press?
For example the Incline Dumbbell Press, Hammer Strength Incline Press and Incline Machine Chest Press. They train mostly the same muscles, some with different equipment.
How do you make the Incline Bench Press harder?
Add weight or reps, or move on to the High Incline Barbell Press and Low Incline Barbell Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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