Top 5 Incline Bench Workouts for Upper Chest with Dumbbell & Barbell

Muscles Worked in Incline Bench Workouts

Primary Muscles

• Upper Chest (Clavicular Head of Pectoralis Major)
• Anterior Deltoids (Front Shoulders)
• Triceps Brachii

Secondary Muscles

• Serratus Anterior
• Core Stabilizers
• Forearms (for grip control during presses)

Understanding which muscles are engaged helps you perform each movement consciously for better activation and growth.

Best Incline Bench Workouts to Try

1. Incline Bench Press

This is the foundation of incline workouts.

How to do it:

• Set your bench at a 30–45-degree angle.
• Lie down with your feet flat on the floor.
• Grip the barbell slightly wider than shoulder-width.
• Lower the bar to your upper chest and push it back up.

Pro Tip: Don’t set the bench angle too high, as it may shift the focus to your shoulders more than your chest.

2. Incline Dumbbell Press

Dumbbells allow a greater range of motion and work your stabilizer muscles better.

How to do it:

• Hold dumbbells above your chest, palms facing forward.
• Lower them slowly toward your upper chest.
• Push them back up until your arms are extended but not locked.

Why It’s Effective: Each arm works independently, improving symmetry and muscle balance.

3. Incline Dumbbell Fly

Perfect for shaping and defining your chest.

How to do it:

• Set the bench at a 30–40-degree angle.
• Hold dumbbells above your chest with a slight bend in your elbows.
• Lower them outward until you feel a stretch in your chest.
• Bring them back to the starting position slowly.

Tip: Keep your movements controlled to avoid shoulder strain.

4. Incline Push-Ups

No equipment? No problem. Incline push-ups are perfect for beginners.

How to do it:

• Place your hands on a bench or stable surface.
• Keep your body in a straight line.
• Lower yourself until your chest nearly touches the bench, then push back up.

Benefit: This is a joint-friendly way to strengthen your upper chest and shoulders while improving endurance.

5. Incline Dumbbell Front Raises

While this is more of a shoulder movement, it complements incline workouts well.

How to do it:

• Sit on an incline bench with dumbbells in hand.
• Raise one dumbbell to shoulder height, then slowly lower it down.
• Alternate arms with controlled movements.

Focus: This helps build anterior deltoid strength, giving your upper body a powerful and athletic look.

Common Mistakes to Avoid During Incline Bench Workouts

1. Setting the Bench Angle Too High

A steep incline (above 60 degrees) puts more emphasis on your shoulders rather than your upper chest. Keep it between 30–45 degrees for best results.

2. Bouncing the Bar or Dumbbells

Always move with control. Using momentum reduces muscle activation and increases injury risk.

3. Arching Your Lower Back Too Much

A small arch is natural, but excessive arching puts unnecessary stress on your spine. Keep your core tight and maintain good form.

How to Add Incline Bench Workouts to Your Routine

For Beginners

Start with lighter weights and focus on proper form. Begin with 2–3 sets of 10–12 reps using dumbbells or incline push-ups.

For Intermediate and Advanced Lifters

Incorporate incline bench presses and dumbbell flyes twice a week, combined with flat and decline presses for full chest development.

Example Weekly Plan

• Day 1: Incline Dumbbell Press (4x10), Incline Fly (3x12)
• Day 3: Incline Barbell Press (4x8), Incline Push-Ups (3x15)

Why Track Your Incline Bench Workouts

Progress Tracking for Better Results

Tracking your workouts helps you measure strength gains and adjust your training volume. The MyFitnessCoach App includes a Workout Logger feature that lets you record every set, rep, and weight, helping you monitor progress over time.

Personalized Workout Plans

MyFitnessCoach can customize training programs based on your goals. If you’re focusing on upper body strength, the app will recommend the best combinations of incline, flat, and bodyweight exercises.

Stay Consistent Anywhere

Whether you’re working out at home or the gym, MyFitnessCoach helps you stay consistent with guided video instructions and daily reminders.

Fueling Your Workouts the Right Way

Nutrition and Recovery

Your muscles grow outside the gym, not in it. Use MyFitnessCoach’s Food Logger to track your calories and macronutrients. Combine your incline workouts with balanced nutrition to speed up recovery and muscle growth.

Smart AI Diet Insights

The app’s AI insights give personalized feedback based on your eating habits, helping you make smarter food choices that align with your fitness goals.

Benefits of Incline Bench Workouts

Why You Should Include Them

• Builds a fuller and stronger upper chest
• Enhances shoulder and arm stability
• Improves posture
• Adds strength for compound lifts
• Helps in overall body symmetry

The Long-Term Gains

Incline bench training contributes to balanced muscle development, reduces injury risk, and improves the aesthetic look of your chest and shoulders.

Conclusion

Incline bench workouts are a must for anyone serious about upper-body development. They help build strength, stability, and shape while improving performance in other compound movements.

If you’re ready to take your training to the next level, download the MyFitnessCoach App today. Track your progress, follow guided workouts, and get personalized training plans that fit your goals perfectly. Start your journey with MyFitnessCoach now and build the strong, confident physique you deserve.