Does the Incline Bench Make You Stronger?

The incline bench, also known as the incline bench press, is a variation of the traditional horizontal bench press. The incline of the bench can vary anywhere from just above horizontal to just below vertical. Generally, you will not be able to bench as much at an incline as you can on a flat bench. Despite this drawback, the incline bench can make you stronger if you employ proper weight-training protocols.

  1. Incline Bench Technique

    • Proper exercise technique is the best way to get the results you want and avoid injuring yourself in the process. To perform an incline bench press, lie face up on the bench with your knees bent and feet flat on the floor. Grasp the barbell with an overhand grip slightly wider than your shoulders -- too wide and your range of motion will be compromised. Inhale and bend your elbows to slowly lower the bar toward your upper chest. Exhale as you extend your arms to forcefully press the bar back up to the starting position.

    Target Muscles

    • Like the standard bench press, the incline bench targets the pectoralis major muscle. However, rather than working the entire muscle, the incline isolates the clavicular, or upper portion, of the pecs. The anterior deltoids help flex the shoulders during the incline bench, while the triceps brachii work to powerfully extend the elbows as you press the bar upward. The biceps brachii are used throughout the exercise to dynamically stabilize your elbow and shoulder joints.

    Strength Improvements

    • When muscles are put under stress, such as the weight of a barbell, they repair themselves and adapt, resulting in larger and stronger muscle fibers. In order to elicit improvements in strength, the National Strength and Conditioning Association recommends performing two to six sets of no more than six repetitions using 85 percent of your one-repetition max. If you're unsure of your one-rep max, simply choose a weight that you're unable to perform more than six reps with. Once you're able to easily complete six or more reps, increase your weight by five to 10 pounds to continue to challenge your muscles.

    Considerations

    • The incline bench can be performed using a barbell or dumbbells, both of which can make you stronger. Dumbbells add a different challenge to the exercise because each arm is forced to lift the same amount of weight, whereas with a barbell one arm may work harder than the other. Dumbbells also allow for greater flexibility and movement in the shoulders. No matter what type of weight you choose, it's always a good idea to use a spotter for the incline bench. Have your spotter stand behind you to watch for proper form and help you lift the weight if your muscles fatigue before you get the weight up.