Incline barbell bench press vs barbell bench press
The flat bench press works the whole chest with the front delts and triceps, and lets you lift the most. Raising the bench to 30 to 45 degrees shifts the work toward the upper chest and shoulders, at the cost of some weight on the bar.
Short answer
Pick the flat bench to lift the most and train the chest as a whole. Pick the incline to bring up the upper chest. Most chest programs run both, flat first on a heavy day and incline on a second day or second in the session.
Incline barbell bench press
In the GymTribe library as Incline Barbell Bench Press
Side by side
| Incline barbell bench press | Barbell bench press | |
|---|---|---|
| Target muscle in GymTribe | Upper chest | Mid chest |
| Also works | Front delts, Triceps | Front delts, Triceps |
| Equipment | Barbell and an incline bench with a rack | Barbell, flat bench and rack |
| Level in the app | Beginner | Beginner |
| Logged as | Weight and reps | Weight and reps |
What is different
- Which part of the chest
- In GymTribe's library the flat bench targets the mid chest and the incline targets the upper chest, which is how most lifters feel them. The incline also brings in more front delt.
- Weight
- Expect to incline bench about 75 to 85% of your flat bench. Above 45 degrees the lift becomes mostly a shoulder press and the weight drops further.
- Bar path
- The flat bench touches the lower to mid chest and presses slightly back toward the face. The incline touches higher, near the collarbones, and presses straight up.
- Shoulder position
- Some lifters find the incline more comfortable on the shoulders because the elbows stay a little more in front of the body. Others find the opposite. Keep the shoulder blades pulled back on both and use the one that feels better.
Which one to pick
Pick the incline bench press when…
- Your upper chest looks flat compared with the lower chest.
- You want more front-delt work along with the chest.
- The flat bench bothers your shoulders and a slight incline does not.
Pick the bench press when…
- You want the biggest bench number and a one-rep max to track.
- You have one pressing slot in the week and want the most chest from it.
- You compete in, or train for, powerlifting.
Running both
Flat bench heavy for 3 to 6 reps on one day, incline for 6 to 10 on another, or both in one session with the flat bench first. Keep the incline at 30 degrees or so unless your shoulders prefer higher.
Track both and see which moves
Log the weight and reps of every set in GymTribe. Incline barbell bench press and barbell bench press each keep their own charts and personal records, and the muscle map shows how many sets went to each muscle this week, so you can see which lift is doing the work for you.
More comparisons
- Romanian deadlift vs barbell deadlift →
- Hack squat vs leg press →
- Barbell front squat vs barbell back squat →
- Sumo deadlift vs barbell deadlift →
Technique here is common practice, not a prescription. If a lift hurts, stop and ask a qualified coach or clinician.
Incline barbell bench press vs barbell bench press: questions people ask
Is incline bench harder than flat bench?
Yes, for the weight: most people incline bench about 75 to 85% of their flat bench, because the front delts take a larger share and the chest is in a weaker position.
Does incline bench build the upper chest?
It shifts more of the work there, which is why it is the usual choice when the upper chest lags. The flat bench still trains the upper fibres, just less.
What angle should the incline bench be?
30 degrees is the common recommendation, 45 at most. Steeper angles turn it into a shoulder press.
Do I need both?
If you can only do one, the flat bench covers the most. Adding the incline is the simplest way to even out a chest that is strong at the bottom and thin at the top.