Incline Bench Press
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Inclined press biasing the upper (clavicular) pectoralis major, with anterior deltoid, triceps and serratus anterior assisting.
Detail
The incline bench press primarily emphasises the clavicular (upper) portion (MEO clavicular) of the pectoralis major. The clavicular fibers run in a direction similar to the anterior deltoid. For upper pecs, 25 to 30 degrees is a good angle to train. The "midrange" position of the Positions-of-Flexion pectoral chart pairs bench press with incline bench press.
Key facts
- Primary Muscles: Pectoralis Major (MEO clavicular).
- Secondary Muscles: Anterior Deltoid, Triceps, Serratus Anterior.
- Upper-pec training angle: 25 to 30 degrees — corroborated by independent EMG research finding peak clavicular-pec activation near a ~30° incline (Lauver, Cayot & Scheuermann, 2016).
Connections
- Pectoralis Major — primary mover (clavicular).
- Anterior Deltoid / Triceps Brachii — secondary movers.
- Horizontal Flexion (Adduction) — the primary joint action.
- Bench Press — the flat-bench variation.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.