What is the ideal bench angle for upper chest growth?

An angle of 30 to 45 degrees is most effective for targeting the upper pectorals. Anything higher than 45 degrees tends to involve the front deltoids excessively.

Should the bar touch my chest?

For a full range of motion, the bar should lightly touch your upper chest. However, if you experience shoulder pain, you should stop an inch above the chest where your range of motion feels comfortable.

Is the incline bench harder than the flat bench?

Most lifters find the incline bench more challenging because the upper chest is a smaller muscle group than the mid-chest. It is normal to lift approximately 15 to 20 percent less weight on an incline compared to a flat bench.

How to Incline Bench Press: Form, Tips, and Benefits

Master the incline bench press with our guide. Build a stronger upper chest and improve your pressing power with proper barbell technique.

How to Perform

Adjust the bench to an incline between 30 and 45 degrees and sit with your back firmly against the pad.
Grip the barbell slightly wider than shoulder-width apart with your palms facing away from you.
Unrack the weight and hold it directly over your upper chest with your arms fully extended.
Lower the bar slowly toward your upper clavicle until it lightly touches your chest.
Press the bar back up in a slight arc until your elbows are locked out at the starting position.
Maintain a slight arch in your lower back and keep your feet planted firmly on the floor throughout the movement.

Common Mistakes

Setting the bench angle too high which shifts the load to the shoulders.
Bouncing the bar off the chest to create momentum.
Allowing the elbows to flare out 90 degrees from the torso.
Lifting the hips off the bench during the concentric phase.

Muscles Worked

Primary movers

Upper Pectorals

Stabilizers

Anterior Deltoids
Triceps Brachii
Serratus Anterior

Related Guides

Upper Pectorals · Chest