How to Do Incline Bench Press: Muscles Worked & Proper Form

Incline bench press exercise technique

Muscles Worked in the Incline Bench Press

Muscles worked in the incline bench press

Primary muscles worked:

Secondary muscles worked:

How to Incline Bench Press

  1. Sitting on an inclined bench, unrack a barbell and hold it on straight arms above your shoulders.
  2. Inhale and lower the bar down to your chest.
  3. Press the bar up to straight arms while exhaling.


The incline bench press is a mixture of the regular bench press and the overhead press, and both the front deltoids and the upper portions of the chest muscles are trained in this exercise. Thanks to the bench’s inclination, many experience this exercise as easy on their shoulders and that they can get a nice, long range of motion.

This exercise can also be performed with dumbbells (see dumbbell incline press) or in a smith machine (see smith machine incline press).

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