What Degree Should Incline Bench Press Be?
The incline bench press is a staple exercise in many strength training routines, offering a unique angle that targets the upper chest and shoulders. However, one common question among lifters is: what degree should the incline bench press be? The answer to this question depends on various factors, including the individual’s goals, body structure, and equipment availability. In this article, we will explore the different incline angles and their benefits to help you determine the ideal degree for your incline bench press.
Understanding the Incline Angle
The incline angle of the bench press refers to the angle at which the bench is set relative to the horizontal. This angle can vary from as low as 15 degrees to as high as 45 degrees. Each angle offers a different range of motion and engages different muscle groups.
15 to 20 Degrees
A 15 to 20-degree incline is considered to be a “flat” or “moderate” incline. This angle primarily targets the upper chest and pectoralis major. It is a great starting point for beginners or those looking to focus on their chest development. The moderate range of motion allows for a solid base of strength while still engaging the shoulders to some extent.
20 to 30 Degrees
An incline angle between 20 and 30 degrees is often referred to as a “high” incline. This angle shifts the focus more towards the upper chest and the clavicular part of the pectoralis major. It is beneficial for targeting the clavicle head, which can enhance overall chest development. This angle also places a greater emphasis on the shoulders, particularly the anterior deltoids, making it an excellent choice for those looking to strengthen their shoulders alongside their chest.
30 to 45 Degrees
A 30 to 45-degree incline is considered to be a “very high” incline. This angle places the greatest emphasis on the upper chest and shoulders, particularly the anterior and lateral deltoids. It is ideal for targeting the clavicle head and upper chest muscles, providing a greater challenge for advanced lifters. However, it is important to note that this angle may also increase the risk of shoulder injury, so proper form and technique are crucial.
Choosing the Right Angle
Now that we understand the different incline angles, how do we determine the right angle for our incline bench press? The ideal angle depends on the following factors:
1. Goals: If your primary goal is to focus on chest development, a moderate incline (15 to 20 degrees) may be the best choice. For shoulder and upper chest focus, a high incline (20 to 30 degrees) is recommended. If you are aiming for overall upper body strength, a very high incline (30 to 45 degrees) can be beneficial.
2. Body Structure: Some individuals may naturally have a steeper chest angle, which may necessitate a higher incline angle to target the upper chest effectively.
3. Equipment Availability: Ensure that the equipment you have allows for the desired incline angle. Not all gyms have adjustable incline benches, so consider this factor when choosing your angle.
In conclusion, the ideal degree for your incline bench press depends on your goals, body structure, and equipment availability. Experiment with different angles to find the one that best suits your needs and ensures proper form and technique. Remember to consult with a fitness professional if you are unsure about the best angle for you.
