Which Bench Press Angle Works Which Muscles Best?
Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
The upper chest works hardest at 30°, not 45° or 60°
Most gym bros and trainers assume steeper inclines (like 45°+) are best for upper chest. This study contradicts that, showing 30° is superior for upper pec activation.
Practical Takeaways
Use a 30° incline bench press to maximize upper chest activation in your workouts.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
The upper chest works hardest at 30°, not 45° or 60°
Most gym bros and trainers assume steeper inclines (like 45°+) are best for upper chest. This study contradicts that, showing 30° is superior for upper pec activation.
Practical Takeaways
Use a 30° incline bench press to maximize upper chest activation in your workouts.
Publication
Journal
International Journal of Environmental Research and Public Health
Year
2020
Authors
David Rodríguez-Ridao, José A Antequera-Vique, I. Martín-Fuentes, J. Muyor
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Claims (6)
The more you lean back when doing pressing exercises, the more the front of your shoulder muscles do the work instead of your chest — and when you're standing straight up, your front shoulders are working the hardest.
If you're a guy who lifts weights and doing the bench press with a medium-heavy weight, setting the bench at a 30-degree angle might fire up your upper chest muscles the most compared to flatter or steeper angles.
When guys who lift weights do the incline bench press, the steeper the angle, the more their front shoulder muscles work — especially at 60 degrees, where it's working the hardest.
If you're a guy who lifts weights and do bench presses on a flat or slightly angled bench with a medium-heavy weight, your triceps are working just as hard no matter the angle — changing the bench tilt from flat to steeper doesn't really change how much your triceps help out.
If you're a guy who lifts weights and doing bench presses, the flat bench works your chest muscles the most — especially the middle and lower parts — compared to when you use a bench angled upward, especially past 30 degrees.