Use an adjustable surface or sturdy elevated platform
💡 Pro tip: Set incline at 30-45 degrees for optimal upper chest activation
Incline bench set to 30-45 degrees with barbell or dumbbells
Safety: Always use spotter for heavy loads, ensure bench is locked at proper angle, keep feet flat on floor
The incline bench press is a critical accessory movement for powerlifters to develop upper chest strength and shoulder stability, which directly transfers to improved lockout strength in the competition flat bench press. This variation reduces shoulder strain compared to flat pressing while building pressing power through a different angle, addressing weak points and preventing muscular imbalances that can limit maximal bench press performance.
Regressions for building up strength
Easier to control and bail safely
Fixed path reduces stabilization demand
Bodyweight only with similar angle
Progressions for advanced athletes
Higher angle increases shoulder involvement
Pausing at bottom increases time under tension
Narrower grip increases tricep demand
When you can complete 3 sets of 8-10 reps with controlled tempo and full range of motion for 2 consecutive workouts