Incline Barbell Bench Press (45°)

The front delt and upper chest hybrid — 45-degree angle bridges horizontal pressing and overhead work with significant anterior deltoid recruitment

---

⚡ Quick Reference

Aspect	Details
Pattern	Push (Steep Incline)
Primary Muscles	Upper Chest, Front Delts
Secondary Muscles	Triceps
Equipment	Barbell, 45° Incline Bench, Rack
Difficulty	⭐⭐⭐ Intermediate-Advanced
Priority	🟡 Moderate

Movement Summary

---

🎯 Setup

Starting Position

1. Bench angle: Set to 45° (typically 2-3 notches on adjustable benches)
2. Body position: Sit, lean back — eyes well forward of bar due to steep angle
3. Scapular position: Retract shoulder blades, but note they'll upwardly rotate more than lower inclines
4. Grip width: Medium grip (shoulder width to 1.3x shoulder width)
5. Wrist position: Bar in heel of palm, forearms more vertical than lower angles
6. Foot placement: Feet flat, may need to be further forward for stability

Equipment Setup

Equipment	Setting	Notes
Bench angle	45° (exact)	Steeper than 30°, shallower than 60°
Bar height	Can unrack without excessive reaching	Higher rack position than flat bench
Safety bars	Below touch point, account for steep angle	More critical at this angle
J-hook position	Allows straight up unrack	Should not press forward to clear

Setup Cue

"Sit tall, chest proud, shoulder blades back and down — you're between bench press and overhead press"

Why 45° Differs

The 45-degree angle fundamentally changes the exercise:

• 45°: ~60% upper pec, 80% front delt, approaches overhead pressing mechanics
• 30°: ~80% upper pec, 70% front delt, more horizontal press
• 60°+: Essentially becomes an overhead press variation

This is as much a front delt exercise as an upper chest exercise.

---

🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent to upper chest/clavicle

1. Unrack and position bar overhead-ish (more forward than 30° incline)
2. Deep breath, create full-body tension
3. Pull bar down with control — "row to your collarbone"
4. Elbows at 45-60° (similar to 30° but path is more vertical)
5. Touch at clavicle/upper sternum — very high on chest

Tempo: 2-3 seconds

Feel: Intense stretch in front delts and upper chest, triceps loading

Bar path: More vertical than 30° incline, approaches overhead press path

Critical difference: Bar is descending more "straight down" than at 30°, where it angles back more.

⏸️ Touch Point

What's happening: Bar contacts upper chest at clavicle, reversal point

1. Touch at collarbone (very high touch point)
2. Light contact, no bouncing
3. Elbows remain tucked under bar
4. Shoulder blades retracted but allowing some upward rotation
5. Front delts are maximally stretched here

Common error here: Touching mid-chest instead of clavicle. At 45°, the touch point must be very high, almost at your throat area.

Feel check: You should feel significant stretch in the front delts, not just the chest.

⬆️ Pressing

What's happening: Driving bar up and slightly back

1. Drive through the bar — think "push myself into the bench"
2. Press up and back toward starting position
3. Bar path is more vertical than 30° incline
4. Front delts do substantial work here
5. Maintain core stability throughout

Tempo: 1-2 seconds (controlled, powerful)

Feel: Front delts burning intensely, upper chest and triceps assisting

Critical cue: "Press toward the ceiling and back" — it's not purely vertical like overhead press, but close

🔝 Lockout

What's happening: Full elbow extension, bar more overhead than lower inclines

1. Lock elbows completely
2. Bar finishes more overhead (not just over shoulders like flat bench)
3. Scapulae will naturally upwardly rotate — this is normal at this angle
4. Reset breath
5. Control eccentric on next rep

Position note: At lockout, the bar is almost overhead, closer to a shoulder press finish than a bench press finish.

Key Cues

Primary Cues

• "Sit tall into the bench" — maintains upright thoracic position
• "Press to the ceiling and back" — correct bar path at steep angle
• "Touch the collarbone" — ensures high enough touch point
• "Drive through the bar, not around it" — prevents inefficient bar path

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Front Delt Focus	4-2-2-0	4s down, 2s pause, 2s up, no pause

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Anterior Deltoid	Shoulder flexion — pressing at steep incline	█████████░ 85%
Clavicular Pectoralis	Shoulder flexion and horizontal adduction	███████░░░ 70%

Secondary Muscles

Muscle	Action	Activation
Triceps	Elbow extension — finishing lockout	██████░░░░ 55%

Stabilizers

Muscle	Role
Rotator Cuff	Critical stabilization at near-overhead position
Lats	Control descent, provide stability
Core	Prevent hyperextension, stabilize torso
Serratus Anterior	Scapular upward rotation at lockout

Muscle Emphasis

At 45°, this is nearly as much a front delt exercise as a chest exercise. If your goal is pure upper chest development, 30° is typically superior. Use 45° when you want to:

• Develop front delts while hitting upper chest
• Bridge the gap between horizontal and vertical pressing
• Add variety to prevent accommodation

Muscle Activation Comparison

Angle	Upper Pec	Front Delt	Triceps	Best For
Flat (0°)	50%	40%	75%	Overall chest, max load
30° Incline	80%	70%	60%	Upper chest emphasis
45° Incline	70%	85%	55%	Front delt + upper chest
60°+	50%	90%	50%	Front delt, approaching OHP
Overhead	30%	100%	60%	Pure shoulder work

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Touching mid-chest	Bar hits sternum instead of clavicle	Negates the steep angle benefit, awkward position	Touch very high — collarbone area
Pressing straight up	Vertical bar path without accounting for angle	Unstable lockout, shifts load improperly	Press up and slightly back toward rack
Grip too wide	Using flat bench grip width	Excessive shoulder stress at this angle	Use medium grip (shoulder to 1.3x width)
Over-arching lower back	Excessive lumbar arch to compensate	Lower back strain, reduces effective angle	Brace core, maintain neutral spine
Using 30° loads	Attempting 30° incline weights at 45°	Form breakdown, injury risk	Expect to use 10-20% less than 30°
Flaring elbows wide	Elbows at 90° to torso	Severe shoulder impingement risk at this angle	Keep elbows 45-60°, track under bar

Most Common Error

Not respecting the angle change — lifters often set up at 45° but try to use 30° technique and loading. This is a different exercise requiring different approach. Your working weight will be 15-25% lighter than 30° incline.

Self-Check Checklist

• Bench angle verified at 45° (steeper than 30°)
• Touch point at clavicle (very high on chest)
• Bar path goes up and back, more vertical than 30°
• Grip narrower than flat/low incline bench
• Front delts fatiguing significantly (expected)
• Using appropriate load (lighter than 30° incline)

---

🔀 Variations

By Emphasis

Strength Focus

Variation	Change	Why
Pause Incline Bench (45°)	2-3s pause at chest	Builds starting strength, eliminates bounce
Pin Press at 45°	Start from pins at clavicle height	Pure concentric strength
Reduced ROM 45°	Use boards or stops	Overload lockout portion

Hypertrophy Focus

Variation	Change	Why
Tempo Incline (45°)	5s eccentric	Maximum time under tension for front delts
1.5 Rep Method	Press halfway, lower, then full press	Extended set duration
Constant Tension	Don't lock out fully	Keeps muscles under continuous load

Angle Spectrum

Variation	Angle	Primary Emphasis
Low Incline	15-20°	Chest-dominant, minimal delt
Standard Incline	30°	Upper chest focus
Steep Incline (this)	45°	Co-emphasis: front delt + upper chest
Very Steep	60°	Front delt dominant
Overhead Press	90°	Pure shoulder work

Grip Variations

Grip	Width	Emphasis
Close Grip	Shoulder width	More triceps, less shoulder stress
Medium (standard)	1.2-1.3x shoulder width	Balanced approach for 45°
Moderate-Wide	1.4-1.5x shoulder width	More chest, higher shoulder stress

Grip Width Warning

Wide grips (1.6x+ shoulder width) are particularly risky at 45° incline. The combination of steep angle and wide grip significantly increases shoulder impingement risk.

Equipment Variations

Equipment	Exercise Name	Key Difference
Dumbbells	Incline Dumbbell Bench Press (45°)	More ROM, independent arm paths
Smith Machine	Smith Incline Press (45°)	Fixed vertical path, easier balancing
Landmine	Landmine Press	Single arm, self-selecting angle
Machine	Incline Chest Press Machine	Guided path, beginner-friendly

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Strength	3-4	4-8	2-3 min	75-85%	1-2
Hypertrophy	3-4	8-12	2 min	65-75%	2-3
Front Delt Focus	3-4	10-15	90s	60-70%	2-3
Endurance	2-3	15-20+	60-90s	50-60%	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Second or third on upper day	After main pressing, before accessories
Push/Pull/Legs	Second on push day	After flat or 30° incline
Full-body	Accessory pressing slot	Not ideal as main press due to loading limits
Shoulder day	First or second exercise	Works as shoulder/chest hybrid

Frequency

Training Level	Frequency	Volume Per Session
Beginner	0-1x/week	2-3 sets (optional exercise)
Intermediate	1x/week	3 sets
Advanced	1-2x/week	3-4 sets (variation tool)

Programming Note

45° incline is often used as a variation, not a staple. Most programs emphasize flat bench and 30° incline, using 45° for variety blocks or when specifically targeting front delt development.

Progression Scheme

Expected Strength Ratios

Exercise	Typical % of Flat Bench
Flat Bench Press	100%
Incline Bench (30°)	75-85%
Incline Bench (45°)	60-75%
Overhead Press	55-70%

If you flat bench 225 lbs, expect:

• 30° incline: 170-190 lbs
• 45° incline: 135-170 lbs
• Overhead press: 125-160 lbs

Sample Weekly Programming

Upper/Lower Split:

• Upper A: Flat Bench 4x6, Incline Bench (30°) 3x10, Rows
• Upper B: Incline Bench (45°) 4x8, Dumbbell Bench 3x12, Overhead Press 3x10

Push/Pull/Legs:

• Push Day: Flat Bench 4x6, Incline Bench (45°) 3x10, Dips 3x12, Lateral Raises 3x15

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Incline Barbell Bench Press (30°)	Less shoulder stress, more upper chest focus	✓
Incline Dumbbell Bench Press (45°)	Learning the angle, need less load	✓
Incline Machine Press (45°)	Very new to steep incline work
Landmine Press	Adjustable angle, single arm

Progressions (Harder)

Exercise	When Ready	Link
Pause Incline Bench (45°)	Need bottom position strength
Steep Incline Press (60°)	Want more overhead pressing carryover
Overhead Press	Ready for pure vertical pressing

Alternatives (Same Goal, Different Movement)

Shoulder-Friendly

Alternative	Avoids	Good For
Incline Dumbbell Bench (45°)	Fixed bar path	Adjustable path for comfort
Landmine Press	Excessive overhead stress	Natural arc, shoulder-friendly
Incline Barbell Bench (30°)	Steep overhead position	Less shoulder flexion required

Similar Muscle Stimulus

Alternative	Equipment	Benefit
Overhead Press	Barbell	Pure shoulder work, similar angle
Landmine Press	Barbell + landmine	Adjustable angle, anti-rotation
High Cable Press	Cable machine	Constant tension

Home/Minimal Equipment

Alternative	Equipment
Pike Push-Up	Bodyweight only
Incline Dumbbell Press (45°)	Dumbbells + adjustable bench
Band High Press	Resistance band

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	High risk at this angle	Use 30° instead or dumbbells
AC joint issues	Stress at top position	Avoid full lockout, regress angle
Rotator cuff problems	Strain in near-overhead position	Regress to 30° or use landmine
Anterior shoulder instability	Risk of subluxation	Avoid this exercise entirely

Stop Immediately If

• Sharp pain in front of shoulder (not just muscle fatigue)
• Clicking, popping, or grinding in shoulder joint
• Feeling of shoulder "slipping" or instability
• Numbness or tingling in arms
• Pain at AC joint (top of shoulder)

Spotter Guidelines

When Needed	How to Spot
Working above 75% 1RM	Stand behind, hands ready near bar
Training to failure	Assist at sticking point (typically mid-range)
New to 45° incline	Guide bar path up and back, watch for drift

Spotting differences from lower inclines:

• Bar path is more vertical — spotter lifts more "up" than "back"
• Touch point is very high — spotter should know it's at clavicle
• Lifter is more upright — spotter positioning may need adjustment

Safe Failure

How to safely fail a 45° incline bench press:

1. With safety bars (CRITICAL): Lower to safeties, slide down bench
2. With spotter: Call for help EARLY, spotter guides to rack
3. Alone without safeties (DANGEROUS): This is extremely risky — ALWAYS use safeties at this angle
4. Never try to dump forward or sideways — catastrophic injury risk

Safety Bar Requirement

45° incline pressing without safeties or a spotter is extremely dangerous. The near-vertical bar path means a failed rep comes straight down toward your face/throat. This is not optional — USE SAFETIES.

Form-Related Injury Prevention

Risk	Prevention
Shoulder impingement	Elbows 45-60°, not flared; moderate grip width
Rotator cuff strain	Warm up thoroughly, don't max out at this angle
Lower back hyperextension	Core bracing, avoid excessive arch
AC joint stress	Don't fully lock out if painful, reduce load

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Flexion, horizontal adduction	~140° flexion	🔴 Very High
Elbow	Flexion/Extension	~110-180°	🟡 Moderate
Wrist	Neutral stability	Minimal deviation	🟡 Moderate
Scapulothoracic	Upward rotation	Significant rotation at top	🟠 High

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	140° flexion pain-free	Raise arm to ear level without pain	Use 30° or dumbbells
Thoracic	Good extension	Can sit upright on steep bench	Thoracic mobility work
Scapular	Free upward rotation	Shoulders can elevate overhead	Regress angle

Joint Angle Comparison

Bench Angle	Shoulder Flexion	Impingement Risk	Appropriate For
Flat (0°)	~90°	Low	Most people
30° Incline	~120°	Moderate	Most people
45° Incline	~140°	High	Good shoulder health
60°+	~160°	Very High	Excellent shoulder health
Overhead (90°)	180°	Highest	Overhead athletes

Joint Health Note

The 45° incline places significant stress on the shoulder joint. This angle requires ~140° of shoulder flexion, approaching overhead positions. Only use this exercise if you have:

1. No current shoulder pain or injury
2. Full overhead range of motion
3. Good scapular control and rotator cuff strength
4. Mastered lower incline angles first

---

❓ Common Questions

Is 45° better than 30° for upper chest?

No — research and practical experience show 30° is superior for upper chest development. At 45°, the front delts take over significantly, making it more of a shoulder exercise. Use 45° when you want front delt development along with some upper chest work, not for pure upper chest focus.

How much lighter should I go compared to 30° incline?

Expect to use 15-25% less weight at 45° compared to 30°. If you incline press 135 lbs at 30°, you might press 115-125 lbs at 45°. This is normal due to increased front delt reliance and biomechanical disadvantage.

Should I do both 30° and 45°?

Usually not in the same program phase. Most lifters benefit more from focusing on 30° incline for upper chest work and using 45° as an occasional variation for novelty or when emphasizing front delt development. Doing both in the same week is often redundant.

My front delts burn out way before my chest — is that normal?

Yes, completely normal at 45°. This angle recruits front delts at ~85% while upper chest is only at ~70%. If you want your chest to be the limiting factor, use 30° instead. The 45° is appropriate when you want to train both muscle groups simultaneously.

Is this safer or more dangerous than overhead press?

Neither is inherently safer — they stress the shoulders differently. The 45° incline allows more loading than overhead press but in a position that may be more awkward. If you have shoulder issues, consult with a professional before doing either heavy.

When would I choose 45° over 30°?

Choose 45° when:

• You want to develop front delts and upper chest together
• You need variety from 30° (accommodation prevention)
• You're transitioning between horizontal pressing and overhead work
• Your front delts are a weak link in pressing

Choose 30° when:

• Your goal is pure upper chest development
• You want to use heavier loads
• You have minor shoulder issues (30° is typically easier to tolerate)

---

📚 Sources

Biomechanics & Muscle Activation:

• Barnett, C., Kippers, V., Turner, P. (1995). Effects of Variations of the Bench Press Exercise on EMG Activity of Five Shoulder Muscles — Tier A
• Trebs, A.A., Brandenburg, J.E., Pitney, W.A. (2010). An Electromyography Analysis of 3 Muscles Surrounding the Shoulder Joint During the Performance of a Chest Press Exercise at Several Angles — Tier A
• Glass, S.C., Armstrong, T. (1997). Electromyographical Activity of the Pectoralis Muscle During Incline and Decline Bench Presses — Tier B
• Lehman, G.J. (2005). The Influence of Grip Width and Forearm Pronation/Supination on Upper-Body Myoelectric Activity During the Flat Bench Press — Tier A

Programming:

• NSCA Essentials of Strength Training and Conditioning (4th ed.) — Tier A
• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training — Tier A
• Renaissance Periodization, Dr. Mike Israetel — Tier B

Technique & Safety:

• Fees, M., Decker, T., Snyder-Mackler, L., Axe, M.J. (1998). Upper Extremity Weight-Training Modifications for the Injured Athlete — Tier B
• Saeterbakken, A.H., Fimland, M.S. (2013). Effects of Body Position and Loading Modality on Muscle Activity — Tier A

---

For Mo

When to recommend this exercise:

• User wants front delt development along with upper chest work
• User is seeking variation from 30° incline
• User has excellent shoulder health and mobility
• User is bridging horizontal and vertical pressing in periodization

Who should NOT do this exercise:

• Any shoulder pain or injury → Suggest 30° incline or machine press
• Limited shoulder mobility → Suggest 30° incline
• Pure upper chest goal → Suggest 30° incline instead
• Beginner to incline pressing → Suggest starting with 30° incline
• Front delt overuse issues → Avoid entirely, suggest flat bench or push-ups

Key coaching cues to emphasize:

1. "Touch the collarbone" (very high touch point)
2. "Press to the ceiling and back" (more vertical bar path)
3. "Sit tall into the bench" (upright thoracic position)
4. "This will tax your front delts hard" (set expectations)

Common issues to watch for in user feedback:

• "My shoulders hurt" → Check touch point (should be very high), elbow angle (45-60°), consider regression to 30°
• "I'm way weaker at this angle" → Expected, should be 15-25% less than 30° incline
• "My front delts give out first" → Completely normal, explain this is co-primary muscle
• "Feels awkward" → May not be right exercise for them, suggest 30° or overhead press
• "Not feeling chest much" → Expected at this angle, redirect to 30° if upper chest is goal

Programming guidance:

• Pair with: Horizontal rows, rear delt work (to balance front delt volume), tricep work
• Avoid same day as: Heavy overhead press (redundant shoulder stress), 30° incline (redundant)
• Typical frequency: 0-1x per week, used as variation not staple
• Placement: Second or third pressing exercise, not main movement

Progression signals:

• Ready to use 45° when: Mastered 30° incline, have excellent shoulder health, want variety
• Add weight: 2.5-5 lbs when hit rep targets
• Progress to overhead press when: Want pure vertical pressing strength
• Regress if: Any shoulder pain, form breakdown, or if user reports "not feeling it"

Angle selection guidance:

• Recommend 30° by default for upper chest goals
• Suggest 45° only when user specifically wants front delt emphasis or variation
• If user asks "which incline angle?" → Usually recommend starting at 30°
• If shoulder issues → Definitely recommend 30° or lower, not 45°

Important context to provide:

• "45° is nearly as much a shoulder exercise as a chest exercise"
• "You'll use significantly less weight than at 30°, which is normal"
• "Most people get better upper chest development from 30°"
• "Use 45° for variety or when you want to train front delts and upper chest together"

---

Last updated: December 2024