The 5 Best Bench Incline Angle Exercises for a Strong Chest
To build a strong chest, you need exercises that work all parts of it, not just the middle. Using a bench incline angle (a bench that’s tilted up a bit) helps you build the upper part of your chest. These exercises also work your shoulders and help your chest look fuller. Here are five great incline exercises that anyone can try, and each one helps build a strong and balanced chest.
1. Incline Bench Press
The Incline Bench Press is one of the best exercises to make your upper chest stronger. When you do this exercise, you set the bench at an angle (between 30-45 degrees) to focus on the top part of your chest.
- How to Do It: Lie back on the tilted bench. Hold a barbell (a long bar with weights) with both hands. Lower the bar slowly to your chest, then push it back up until your arms are straight.
- Why It’s Good: This exercise lets you lift more weight, which helps your muscles grow.
- Tip: Don’t tilt the bench too high, or it will work your shoulders more than your chest.
2. Incline Dumbbell Flyes
Incline Dumbbell Flyes are good for stretching and working your chest muscles.
- How to Do It: Sit back on an incline bench holding a dumbbell (small weights) in each hand, with your arms straight up. Lower the dumbbells out to the sides until you feel a stretch in your chest, then bring them back together by squeezing your chest.
- Why It’s Good: This exercise helps widen your chest and makes it more flexible.
- Tip: Keep a little bend in your elbows to protect your arms.
3. Incline Dumbbell Press
Incline Dumbbell Press is like the incline bench press, but you use dumbbells instead of a barbell. This helps your arms move separately, which is good for fixing any uneven strength between your arms.
- How to Do It: Lie back on an incline bench with a dumbbell in each hand. Push the dumbbells up above your chest until your arms are straight, then lower them slowly back down.
- Why It’s Good: This exercise helps build strength in the top part of your chest and keeps each side working on its own.
- Tip: Choose a weight that you can lift without losing control, focusing on doing it correctly.
4. Incline Cable Flyes
Incline Cable Flyes use cables to keep tension on your chest muscles throughout the entire exercise, which is great for helping muscles grow and develop. Using the right bench incline angle can enhance this exercise by targeting the upper chest more effectively.
- How to Do It: Set the cables low, then hold one in each hand. Stand with one foot forward, leaning a little bit. Bring the handles up and together in front of your chest, then slowly move them back out.
- Why It’s Good: The cables provide constant tension, which makes your muscles work harder and helps them grow stronger and more defined.
- Tip: Keep your hands at chest level, not too high, to focus on the upper chest.
5. Incline Push-Ups
Incline Push-Ups are an easy exercise that uses only your body weight, so you don’t need weights. They’re good for beginners and for finishing up a workout. By adjusting the Bench Incline Angle, you can make the exercise easier or harder depending on your fitness level.
- How to Do It: Place your hands on a bench or a step and keep your feet on the ground. Lower your chest toward the bench, then push back up.
- Why It’s Good: You can do this exercise almost anywhere, and it’s easy to change the difficulty by using a higher or lower bench, adjusting the Bench Incline Angle.
- Tip: To make it harder, use a lower bench or step.
Bottom Line
Incline bench exercises are a great way to make your chest strong and shaped, especially when you set the bench incline angle just right. Each exercise helps different parts of your chest to build strength evenly. Try these exercises to make the top of your chest stronger. Remember to do each exercise slowly and with control lifting too fast or too heavy won’t help as much as doing it carefully.
