Incline Bench Press Muscles Worked The Incline Bench Press primarily works the clavicular head of the pectoralis major, or the upper portion of your chest. It also works the anterior deltoid (front portion of the shoulder) and the triceps (backside of your arm)


  • Lie on the incline bench and plant your feet on the floor with your butt about 6 inches above the seat. Now slide yourself down so your butt is on the seat without lifting your feet off the ground. Tighten your glutes and core. Learn more about this setup here.
  • Grab the barbell with a grip slightly wider than shoulder width and hold onto it as tightly as you can. Unrack the bar and bring it directly over your shoulders with your arms straight. This is your starting position.
  • Take a deep breath in and lower the bar with control to the upper part of your chest. Your elbows should be at about a 45-degree angle with your body.
  • Drive your feet into the ground and explosively press the bar up to return to the starting position.