Incline Bench Press
Also known as: Incline Bench, Incline Press
Muscles worked: Upper Chest, Front Delt, Triceps
How to do it
- 1
Set the bench to an incline of about 30-45 degrees.
- 2
Lie back on the bench with your feet flat on the floor.
- 3
Grip the barbell with hands slightly wider than shoulder-width apart.
- 4
Unrack the bar and lower it to your upper chest.
- 5
Press the bar back up to the starting position, fully extending your arms.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Incline Bench Press FAQ
What muscles does the Incline Bench Press work?
The Incline Bench Press primarily works the Upper Chest, with the Front Delt, Triceps assisting.
What are the best sets and reps for the Incline Bench Press?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Incline Bench Press?
There is no single number: a good Incline Bench Press depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Incline Bench Press in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
150k+ ratings · Free on iOS & Android
