The Optimal Incline Press Angles for UPPER CHEST vs FRONT DELT

Aloha my friends!

Have you ever wondered what the optimal angle is for an incline press??

Well it turns out that — as with most things in physiology and exercise science — the answer is it depends! In this case it depends on which muscle you want to optimize gains for.

While there are several muscles engaged in an incline press, today we’ll differentiate between the two that typically take on the most of the load, and that most people are trying to build with the lift — the UPPER CHEST (aka the clavicular head of pectoralis major) and the FRONT DELT (aka the anterior head of the deltoid).

A well-designed 2020 research study set out to discover the answer by hooking participants up with electrodes (see image below), and then having them perform a bench press using their 1 rep maximum weight at five different angles: 0°, 15°, 30°, 45°, and 60°.

^{Source: Ridriguez-Ridao et. al. Int J Environ Res Public Health. 2020 Oct 8;17(19):7339.}

They discovered that maximum activation of the UPPER CHEST occurrs when the bench is set to the relatively lower angle of 30° (the precise angle shown in the image below).

While maximum activation of the FRONT DELT occurrs when the bench is set to the relatively higher angle of 60° (the precise angle shown in the image below) — twice the degree of incline that favors the upper chest.

Other insights included that the triceps are activated the same amount at ALL incline angles (it’s grip width that really affects them most – this link will take you directly to a clip within one of my YouTube videos where I go over that in detail)… and that a flat bench press (no incline) activates the upper chest and front delt to about the same degree as well.

Application: With an incline press, use a 30° bench angle if you want to focus on your UPPER CHEST… or a 60° bench angle if you want to focus on your FRONT DELTS!

Relevant Previous FTF Tips (for All-Access Members):

1) Week 10  | 4 Reasons Why Dumbbell Bench Press is BETTER Than Barbell Bench Press!

2) Week 26  | The 100 Degree Bench Press Rule

Relevant Research Article(s):

1) Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise

Relevant Dr. Gains YouTube Video(s):

1) BEFORE YOU BENCH PRESS, Understand the Anatomy Behind it! (Incline, Decline, Close Grip, Wide, Form)

Relevant Dr. Gains Program(s):

1) Hypertrophy Series Total Chest Program (V3)