How to Do Incline Bench Press: Step by Step
- Set bench to 30-45 degree angle
- Grip slightly wider than shoulder-width
- Lower bar to upper chest / collarbone area
- Press up and slightly back
- Keep shoulder blades retracted
Common Mistakes to Avoid
- Bench angle too steep — turns into a shoulder press
- Flaring elbows out to 90 degrees
- Lifting hips off the bench
Incline Bench Press Tips
- 30 degrees is the sweet spot — steeper angles shift too much work to the shoulders
- Lower the bar to a slightly higher point on your chest compared to flat bench
- Use a narrower grip than flat bench if you feel your shoulders taking over
- Dumbbells allow a deeper stretch if the barbell bothers your shoulders
Muscles Worked
chestshoulderstriceps
Equipment
barbell, bench
Tracking
Count reps