Should I do an incline chest press?

Author: Jaycee Hayes III  |  Last update: Wednesday, April 2, 2025

Done correctly, dumbbell incline bench presses are one of the best exercises for upper body strength gains and muscle growth, and preventing strength imbalances (differences in strength from one side of the pecs to the other).

Should you do incline or flat chest press first?

If you're new to weightlifting, it's recommended to start with the normal bench press. This is because it's a more natural movement and it's easier to learn proper form. Once you've mastered the normal bench press, you can then incorporate the incline bench press into your routine.

Can I skip incline chest press?

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.

Should I do incline chest press or overhead press?

Incline bench press primarily targets the upper chest and triceps, while the overhead press (or military press) is a more direct shoulder exercise that focuses on the deltoids. While the incline bench press can indirectly work the front deltoids, ...

Is Incline or wide chest press better?

Try the incline press as it is more effective for targeting the upper chest muscles due to the bench's angle, which emphasizes the clavicular head of the pectoralis major.

Incline Dumbbell Press BETTER | Targeting The Muscle Series

Is incline chest press better for upper or lower chest?

The incline of the bench means that it targets the upper chest and deltoids more, specifically hitting the clavicular head of the pec major. This variation requires more stability and single arm strength compared to the barbell version.

Is it worth doing incline and decline bench press?

Flat bench presses aren't the only strength-training exercise that builds the chest muscle. There are also incline and decline bench presses. Switching up the angle of benching and adding some secondary chest exercises to your regimen will create a well-rounded strength-training workout.

Which exercises target the lower chest?

Best lower chest exercises
  • Dip Plus.
  • Straight Bar Dip.
  • Jackhammer Pushdown.
  • Standing Cable LC Press.
  • Kneeling x Press.
  • D2 Flexion Crossover.
  • Incline Twisting Pushup.
  • Decline Cable Dip.

What is 30 degrees on a bench?

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.

Do you touch your chest on incline press?

Retract your shoulders to make your back stronger during the descending motion. Touch the bar to your chest, then push the weight back up, keeping your elbows under the bar. Repeat for the desired number of reps.

Is incline chest press more difficult?

The angle of the bench significantly affects the difficulty of the press. An incline between 30 to 45 degrees shifts the workload to the upper chest and shoulders, areas that are generally less worked compared to the lower chest. This often makes the incline bench press feel harder.

How many sets should I do per workout?

For any isolation exercises, you could do just 1-2 sets per exercise and get the job done well. There's no harm in spending more time in the gym, though. If you have the time and ambition, you could start with 4 to 8 sets per muscle per week, and work your way up to 8 to 12 sets.

Why do decline bench press?

Decline bench pressing increases tricep engagement by increasing the angle of the elbows and stretching the triceps muscles. This stretch causes the triceps to work harder to lift the weight!

Should I do flat bench or incline first?

Should I Do Incline or Flat Bench First? If you're starting out in strength training, it's probably better to start with a flat bench. That's just because it works the pecs more evenly, so you can build more overall gains in chest size and strength, early on.

How often should you do incline bench press?

Include the incline bench press as part of an upper body or chest-focused workout. Aim for 3-4 sets of 8-12 reps, with a weight that challenges you while maintaining proper form. Allow 48-72 hours of rest between workouts to ensure adequate recovery and muscle growth.

Is hitting chest once a week enough?

Sure, you could do a full-focused chest day every week, but there are a few reasons why we wouldn't recommend this. Firstly, we know that the sweet spot for gains is training each muscle group twice a week. If you're only doing one chest workout a week, that's some serious gains you're missing out on.

How to get rid of stubborn chest fat?

Weight loss tips to reduce chest fat
  1. Push-ups: Do variations of push-ups with your feet elevated, or with your arms elevated up on a counter or a chair. ...
  2. Gym equipment: “There's a variety of machines you can use in a gym setting,” Jones says. ...
  3. Cardio: Cardio is an exercise you should enjoy doing.

How to tone lower pecs?

The best exercises to work the lower part of the chest are:
  1. Dip Plus.
  2. Straight Bar Dip.
  3. Jackhammer Pushdown.
  4. Standing Cable LC Press.
  5. Kneeling X Press.
  6. D2 Flexion Crossover.
  7. Incline Twisting Pushup.
  8. Decline Cable Dip.

What is the world record bench press?

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).

How to work the upper pecs?

Some common chest exercises for upper chest would be an incline barbell bench press, overhead presses, an upper chest dip or a jammer press. Other exercises might require a cable machine, or an adjustable bench with bench angles.

Is incline better than flat for chest?

For targeting all of the chest, the flat bench is best. This study found it activates the middle and lower pecs more effectively. It's also a good choice for beginners. If you want to focus on your upper chest, an incline bench can help.

Should I do incline chest press or shoulder press?

The overhead press involves a vertical or near-vertical pushing movement that predominantly strengthens the shoulder muscles and triceps. On the other hand, when performing an incline bench press at an angle of about 45 degrees, there's increased recruitment of the upper chest as well as the front deltoids.

How many chest exercises per workout?

Within a training session, we recommend including between 1 and 3 different chest exercises, but no more than that in most cases, as doing more than 3 chest movements in one session is likely just a needless burning of potential exercise variations you can save for later mesocycles.

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