Incline Bench Press: Best Angle, Form and Barbell vs Dumbbell

The incline bench press is the go-to lift for the upper chest. Tilting the bench up changes the pressing angle so your clavicular pecs and front shoulders take a bigger share of the work than they do on a flat bench. It is a staple on chest days, in push-pull-legs programs and in bodybuilding splits. Here is how to set it up, how to perform it, and how to choose between the barbell and dumbbell versions.

What Angle Should an Incline Bench Be?

Most lifters land between 15 and 45 degrees. Lower inclines, around 15 to 30 degrees, keep more chest involvement while still biasing the upper portion. Steeper angles, around 45 degrees, move the lift closer to a shoulder press and bring in more front delt. If your bench has numbered notches, start on the second or third setting and see where you feel your upper chest working hardest. There is no single "correct" angle, but extremely steep settings tend to turn the lift into an overhead press variation.

Incline Barbell Bench Press Form

1. Set the bench angle and position yourself so the bar is over your eyes when you lie back.
2. Plant your feet firmly on the floor and squeeze your shoulder blades together and down.
3. Grip the bar slightly wider than shoulder width with the bar sitting low in your palm.
4. Unrack the bar and hold it over your upper chest with straight arms.
5. Lower the bar to the top of your chest, just below the collarbones, with elbows at roughly 45 to 70 degrees from your torso.
6. Touch lightly, then press back up and slightly back so the bar finishes over your shoulders.

Incline Dumbbell Press Form

1. Sit on the incline bench with the dumbbells resting on your thighs.
2. Lie back and use your knees to help kick the dumbbells up to the starting position.
3. Press the dumbbells over your chest with palms facing forward or slightly turned in.
4. Lower them to the sides of your upper chest with a controlled tempo.
5. Press up, letting the dumbbells come slightly closer together at the top.

Barbell vs Dumbbell Incline: Which Is Better?

• Barbell: lets you load heavier, easier to track progress, and needs a rack or spotter for heavy sets.
• Dumbbell: more range of motion, each arm works independently, and easier to bail out of a failed rep.
• Smith machine: a fixed path some lifters like for high-rep, controlled work.

Many programs use both, with barbell incline as a strength lift and dumbbells for higher-rep work.

Incline vs Flat Bench

Flat bench usually allows the most weight and trains the whole chest along with the triceps. Incline shifts the focus upward and brings the front shoulders in more. If your goal is overall pressing strength, flat bench stays the priority. If you want a fuller upper chest, incline earns a regular spot. Our bench press form guide covers the flat version in depth.

Common Incline Bench Mistakes

• Bench set too steep, turning it into a shoulder press.
• Bouncing the bar off the chest.
• Butt lifting off the bench, which flattens the angle you set.
• Flared elbows at 90 degrees, which many lifters find uncomfortable on the shoulders.
• Wrists bent back under the bar.

Gear That Helps on Incline Pressing

Wrist wraps

Heavy incline sets put the same backward pressure on your wrists as flat bench. Wraps help keep the bar stacked over your forearms. Bay Gear Co. wrist wraps are 18" long, made from a polyester cotton blend with a thumb loop and hook-and-loop closure, at $28.99. For tightness tips, see how tight should wrist wraps be.

Elbow sleeves

Many pressers wear 7mm sleeves for warmth and a snug feel on heavy pressing days. Our elbow sleeves are 7mm neoprene and come in pairs for $49.99.

Chalk

On dumbbell incline work, sweaty palms can make heavy dumbbells feel less secure. A little liquid chalk helps keep your grip dry. (Liquid chalk is not returnable.)

Sample Incline Bench Workouts

Strength focus

• Incline barbell bench: 4 sets of 5
• Weighted dips: 3 sets of 6 to 8
• Close-grip bench: 3 sets of 8

Upper chest muscle focus

• Incline dumbbell press: 4 sets of 8 to 12
• Low-to-high cable fly: 3 sets of 12 to 15
• Machine incline press: 3 sets of 10 to 12

Programming Incline Bench Across a Week

If you bench twice a week, a simple option is to make flat bench your main lift on day one and incline your main lift on day two. On the incline day, work up to a heavy set of five to six, then do two back-off sets of eight to ten. Add weight when you hit the top of the range. Some lifters notice that a stronger incline helps their flat bench lockout, because the front delts and triceps get more work. Keep notes on the bench angle you use so you can repeat it exactly each week.

FAQ

Is incline bench harder than flat bench?

Most lifters press less weight on an incline because the shoulders take on more work and the leverage is less favorable.

Should I do incline or flat bench first?

Do whichever matters most to your goal first in the session, when you are freshest.

How much should I incline bench compared with flat?

Many lifters incline somewhere around 70 to 85 percent of their flat bench, but it varies widely by build and angle.

Can I do incline bench every chest day?

Yes. Plenty of lifters include an incline press every chest day and rotate between barbell and dumbbells.

Press Heavier With Bay Gear Co.

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