For upper-body development, particularly the chest, deltoids, and triceps, the bench press is a compound exercise to try. One variation that helps target the upper pectoral muscles is the inclined bench press.

So, how to perform it?

First, set the preferred bench angle to sit comfortably. Grab a barbell, with or without weights, to perform the exercise. Then place the feet on the ground, brace the core, and lower the weight until the bar touches the sternum. Pause for one to two seconds. Then extend the arms to complete one rep of the exercise. 

Let’s understand its pros and cons in depth, according to Generation Iron. 

Pros of incline bench press

• The inclined bench promotes upper pec development by providing greater muscle engagement and a deeper stretch, leading to better muscle activation.

• While the normal bench press and the inclined bench press both target the same muscles, the incline bench press activates the chest and shoulder muscles more effectively.
• It also allows users to adjust the bench at different angles to target the muscles differently for better muscle hypertrophy.
• A study published in the European Journal of Sport Science found that for greater muscle activation, the optimal bench press angle should be 30° or 45°. 
• At 30 degrees, the range of motion is greater than that of the regular bench press, which is best for overall chest development. At 45 degrees, the inclined bench press focuses on shoulder activation. 
• It is also a safer option than the traditional bench press because it places less strain on the lower back.

Every coin has two sides; the same is true of this exercise. It has pros, but it also has cons. Now let’s look at the cons.

Cons of incline bench press

• The inclined bench press is a non-functional exercise because it only allows the arms to move in a fixed plane of motion.
• Due to a fixed range of motion and bench angles, a lifter can’t lift as much weight on an inclined bench press compared to traditional benching. 
• It also places significant emphasis and stress on the lifter's pectoral muscles, allowing that muscle group to develop more than others. 
• In this exercise, the focus is generally on the shoulder or the deltoids, so the lifter wouldn't be able to train them the next day because overtraining leads to injuries.

To target the shoulders and upper pecs, one must include the incline bench press in their training routine and allow proper rest days to avoid overtraining the muscles.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil