While the flat bench press engages a more balanced activation of the pectorals, the incline position targets the upper pecs and shoulders more intensely. Because the upper pectoral muscles and anterior deltoids are generally less strong than the middle or lower portions of the pecs, the exercise becomes more difficult.
While the flat bench press is a great exercise for building your chest, it is also one of the most challenging to do properly.
The average Incline Bench Press weight for a male lifter is 196 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Incline Bench Press? Male beginners should aim to lift 98 lb (1RM) which is still impressive compared to the general population.
Over 99% of people will have a weaker incline bench as it targets the upper chest and shoulders more, which are weaker than the central and lower chest.
The decline bench press is easier than the flat bench because it involves your lower pectoral muscles more and your shoulder muscles less. As you lower the barbell towards your lower chest, the angle of the bench targets your lower pecs, giving it a good ol' dose of attention.
The average male beginner might aim to bench press 135 lbs. A beginner female, on the other hand, might start with a 65 lbs lift. Remember, these are just averages—individual capabilities vary significantly.
The angle reduces your ability to optimally engage the whole pec muscle. Instead, it places a disproportionate stress on the upper pecs and shoulders. In essence, the incline angle introduces a new challenge, much like hoisting that suitcase onto a higher shelf.
The incline angle typically ranges between 30 to 45 degrees, which changes the plane of motion and requires a different recruitment pattern of muscle fibers. This angle puts extra stress on the shoulders and upper pecs, making it harder to lift the same amount of weight compared to a flat or decline bench press.
The ideal incline bench angle for upper chest that I recommend is 30 degrees (two notches above flat). Universally it's a catch all angle for the upper chest regardless if you arch or not on your bench.
I've been consistent by several years and I'm still lifting around 190-200 lbs. Giuseppe Dedomenico he asked how rare it was, not how hard is it. Studies say only about 0.4% of the population can bench 225. So the answer is very rare.
The ideal bench angle for incline bench press is a range: 15-45 degrees. But here's why 15 degrees might not always be ideal depending on one significant factor. The greater you naturally arch, the higher the incline l'd recommend.
Arent suggests keeping your expectations simpler: “If you can bench press your body weight, you're doing pretty good,” he says. “If you're a powerlifter, you'll be able to do much more than that. But for most people, that's a pretty impressive thing to do.”
Incline bench press, never skip may be sometimes you skip flat bench but still you must do incline bench press. Also focus on increasing load & intensity with the same efforts you are always putting on flat bench, you can't take it a casual movement.
The current world record (equipped, with shirt) is held by American Jimmy Kolb established on July 29th, 2023, at the 2023 IPA Tristar Bash meet, when he successfully locked out 635 kg (1,401 lb), beating the previous record by 23 kg (51 lb).
Benching 225 pounds isn't an amazing bench press. It won't cause other lifters to gasp in shock. But it's definitely a good bench press, and maybe even a great one. Most men can't do it, even after trying for over a decade.
The decline bench press is easier than the flat bench because it involves your lower pectoral muscles more and your shoulder muscles less. As you lower the barbell towards your lower chest, the angle of the bench targets your lower pecs, giving it a good ol' dose of attention.
Strength Levels
For many, lifting heavier weights is possible on a flat bench press. This is largely due to the even weight distribution and larger muscle groups being activated. For those focused on building maximum strength, this makes the flat bench press a more suitable choice.
The average Incline Dumbbell Bench Press weight for a male lifter is 87 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Incline Dumbbell Bench Press? Male beginners should aim to lift 41 lb (1RM) which is still impressive compared to the general population.
Is 275 Bench Press Rare? According to a study, 1 in 25,000 males and 1 in 8,000,00 females can achieve a 275 bench press. The ratio is significantly lower in females. However, it is believed that years of systematic training will help you perform a 275 bench press.
Rest between set durations should be based on sets/exercise (volume), and not load or training goal. General recommendations include moderate (2 min) rest between sets if performing 2 sets/exercise, long rest (3 min) if performing 3 sets/exercise, and very long rest (> 4 min) if performing 4 sets or more/exercise.
Is incline bench 45 degrees? Some people want to know if 30 or 45-degree incline bench position is best to hit the upper chest. To achieve the best upper pec activation, 30 degrees is a more optimal angle than a 45-degree angle for the incline bench press.
As a compound exercise, the high incline press entails pressing a weight upwards while reclining on a bench set at an elevated angle, typically between 30 to 60 degrees. This positioning makes it a superior exercise for honing in on the upper chest and boosting overall upper body strength.
The incline press does that if you keep your core tight and don't arch your back. But arching your back closes that upper arm angle (and cuts the distance of the actual press too), and that defeats the purpose of the press. So keep your core tight and glue your butt to the bench.