The incline bench press is a popular exercise that targets several upper body muscles, including the chest, shoulders, and triceps. In addition to building strength and muscle mass, this exercise can also help improve posture and reduce the risk of shoulder injury.
Here’s a closer look at the benefits of the incline bench press and the muscles worked.
Table of Contents
- 1 Incline Bench Press Benefits
- 2 Incline Bench Press Muscles Worked
- 3 Incline Bench Press FAQs
- 4 Other Exercise Posts
- 4.1 How to Squat with Perfect Form
- 4.2 Arnold Split Workout + Free Example Spreadsheet
- 4.3 Arnold Press Benefits and Muscles Worked
- 4.4 How to Deadlift with Proper Form
- 4.5 Lat Pulldown Benefits and Muscles Worked
- 4.6 The 6 Best Gym Machines For Weight Loss
- 4.7 Farmer’s Carry Benefits & Muscles Worked
- 4.8 The Top 10 Muscles Worked by Planks
- 4.9 T-Bar Row Benefits and Muscles Worked
- 4.10 Inverted Row Benefits and Muscles Worked
- 4.11 The Top 6 Muscles Worked by Glute Bridges
- 4.12 Decline Bench Press Benefits and Muscles Worked
- 4.13 The 8 Main Muscle Groups Worked by Squats
- 4.14 How to Do a Lat Pulldown with Proper Form
- 4.15 The Top 5 Leg Press Muscles Worked
- 4.16 How to Front Squat with Proper Form
- 4.17 Side Plank Benefits, Form, and Muscles Worked
- 4.18 Push Press Muscles Worked & Benefits
Incline Bench Press Benefits
- Effective for building muscle
- Customizable
- Isolates upper chest
- Builds stronger, more stable shoulders
- Develops bigger triceps
Effective for building muscle
Some lifters find the incline bench press more effective at building muscle mass than the flat bench press because it emphasizes the upper chest and shoulders, which are weaker in some people.
Increased activation of these muscle groups boosts hypertrophy and strength gains over time. The incline bench press can help improve overall pressing strength and technique, translating to better performance in other compound exercises.
Customizable
Several incline bench press variations exist, each with its own benefits. The standard incline barbell bench press targets the upper chest, while the low-incline press targets the mid-chest. The reverse-grip incline bench press targets the upper chest and biceps, while the close-grip incline bench press targets the triceps.
The incline dumbbell bench press allows for a more extended range of motion and targets stabilizer muscles, while the machine incline press provides added stability and control. The single-arm incline bench press can help correct muscle imbalances and improve overall stability. Incorporating these different variations into your training routine can target specific muscle groups and enhance overall upper-body strength and development.
Isolates the upper chest
While the incline bench press works very similar muscle groups to a flat-bench press, using an incline bench builds more muscle mass in the upper pectoral muscles. Using an incline bench creates a better angle to work the upper chest, which can be neglected when doing a flat bench press. Use an adjustable or incline bench set to a 15-30 degree incline to minimize anterior deltoid engagement and further isolate the upper chest fibers.
Related: How to Build a Bigger Upper Chest
Builds stronger, more stable shoulders
The incline bench press is primarily a chest exercise but also an effective shoulder exercise. By developing the upper pecs, the incline bench press can help improve scapular stability and support, reducing the risk of shoulder injuries. Additionally, the incline bench press can improve rotator cuff strength, as the exercise requires the active engagement of these muscles to maintain proper form and control.
Builds bigger triceps
The incline bench press activates the triceps, mainly when locking out the bar at the top of the lift. The triceps play a secondary role in the exercise, working to stabilize and extend the elbows during the incline press. Incorporating bench press variations like the close-grip incline bench presses emphasize the triceps to build bigger triceps and develop greater pressing strength.
Related: How to Build Bigger Triceps
Incline Bench Press Muscles Worked
- Pectoralis major
- Anterior deltoids
- Triceps brachii
- Biceps brachii
- Trapezius
- Rhomboids
- Serratus anterior
- Rotator cuff muscles
Pectoralis Major
The pectoralis major is the primary target muscle of the incline bench press. The incline bench press targets the upper portion of the chest muscles using horizontal adduction when the humerus (upper arm bone) moves toward the body’s midline as the elbows move from a wider to a narrower position while pressing the weight upward.
The incline bench press also works the upper chest muscles using shoulder flexion, with the humerus traveling up and forward in front of the body. The pec major also supports scapular protraction to stabilize the shoulders and provide a platform for the chest muscles to push against the weight.
Anterior deltoid
The incline bench press engages the anterior deltoids as the arms move upward and forward in shoulder flexion. This motion targets the front part of the shoulder muscles near the clavicle and helps to develop strength and size in this area, improving overall upper body aesthetics and function.
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Triceps brachii
The incline bench press works the triceps along the backs of the upper arms to extend the elbow while pressing the weight. The triceps are especially important for the lockout phase of an incline bench press when the arms fully extend to hold the barbell over the chest.
Biceps brachii
The incline bench press indirectly targets the biceps to stabilize and control the weight, especially during the lift’s lowering (eccentric) portion. As the elbows flex to lower the weight towards the upper chest, the biceps contract to control the momentum and downward force of the weight.
Trapezius
The trapezius stabilizes the shoulders and pulls the scapula back and down during an incline bench press to create a stable base for the chest muscles to push against the weight.
Rhomboids
The rhomboids work during an incline bench press to stabilize the shoulder blades, maintain good posture, and prevent shoulder injuries.
Serratus anterior
The serratus anterior, located on the sides of the ribcage, contracts during the incline bench press to stabilize the scapulae and prevent them from flaring outward, supporting proper form, breathing, and posture during the lift.
Rotator cuff muscles
The rotator cuff muscles stabilize the shoulder joint during the incline bench press. These muscles keep the humerus aligned within the shoulder socket, reducing the risk of shoulder injuries and improving overall upper-body muscle strength and stability.
Incline Bench Press FAQs
The flat-bench press is a classic exercise that targets the chest, shoulders, and triceps, while the incline bench press emphasizes the upper chest and shoulders more. The flat bench press allows for lifting heavier weights, making it a valuable exercise for overall strength development. However, it can put more stress on the shoulders and lower back, increasing the risk of injury.
In contrast, the incline bench press reduces stress on the shoulders and lower back while targeting the upper chest and shoulders. The incline bench press can also improve upper-body pressing strength and technique, making it a valuable exercise for both beginners and advanced lifters.
Both incline press variations can be effective upper-body muscle and strength builders. The incline barbell bench press and the incline dumbbell bench press are both valuable exercises for building upper chest strength and size.
The barbell incline bench press allows for more weight to be lifted, making it a worthwhile chest exercise for overall strength development. However, it can place more stress on the wrists, elbows, and shoulders due to the fixed grip and range of motion.
In contrast, the dumbbell incline bench press allows for a greater range of motion, providing more isolation and targeting the upper pecs. The dumbbell variation can also help correct muscle imbalances and develop stabilizer muscles. However, it can be more challenging to control and may require lighter weights.
Several incline bench press alternatives can help to target the upper chest fibers if you can only access a flat bench. One option is the incline push-up, which can be performed by elevating the feet on a sturdy object, such as a step or box. This exercise mimics the mechanics of the incline bench press and can be easily adjusted to increase or decrease the difficulty.
Another option is the feet-elevated bench dip, which targets the triceps and upper chest. Dumbbell or barbell floor press variations can help target the chest and shoulders while minimizing stress on the lower back.
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