EXERCISE · BARBELL
Incline Bench Press
The bench angle is your first decision. Set it to about 30 degrees and you're targeting your upper chest hard. Go steeper—45 degrees or above—and your front shoulders start taking over. Most research backs 30 degrees for upper chest development, but many gyms default to 45 degrees, and some lifters find the shoulder involvement suits their goals. Know what you're picking. Retract your shoulder blades down and back into the bench before you press. The front delts will naturally want the work; you have to actively squeeze your blades back to keep the chest engaged. Lower the bar in a controlled arc toward your upper chest, then press it back and slightly upward over your shoulders, not straight up. Maintain that retraction and stay tight at the top.