All You Need To Know About Bench Press Angles

You might be wondering what the purpose of using these Bench Press Angles is, here we are going to tell you.

If you wish to build a lean and big chest of yours, then this equipment is basically and primarily used.

In this workout mode, you develop and build your pecs in as much perfect manner as you can.

For the reason that angles are utilized!

Furthermore, you can either make use of a decline bench press or you can use incline bench press for developing powerful and strong pecs.

This equipment will be accessing and crafting different chest part of yours.

Giving you a little bit of information on these pectoral muscles where this equipment works and functions.

It is largely and commonly comprised of the Pectoralis Major as well as the Pectoralis Minor.

In addition, the ‘Major’ muscle is termed and identified as the larger muscle. And the minor muscle is a smaller muscle that is located underneath.

To target both of these muscles, you need different benches. It is these incline and decline bench press angles that develop different and varied muscle fiber of yours.

It is recommended to go for balanced Bench Press Angles as they manage to put the maximum amount of healthy pressure right there on your shoulders.

Incline Bench Press:

Incline Bench Press1

These incline Bench Press Angles; this is must-have equipment that you should be including in your workout routine.

This equipment is used by adjusting and setting the angle and then it is required from the user to sit in an upright position.

This way, you can easily and conveniently aim at your upper pecs. Most probably, this tough and result-driven exercise is unbeatable and unmatchable with the rest of the exercises.

Upon lifting your arms is going to shorten your clavicular pec portion and more stress is going to be laid down on the head zone of your pec as well as on your deltoids.

If you count yourself as one of the dedicated and serious bench enthusiasts, then do practice this workout routine. Benefits of doing incline bench press

As we all know that this is a kind of effective compound upper-body exercise. It targets your multiple joints and an extensive number of muscles of yours.

If you want to build a stronger upper body part, then performing inclines is recommended. It builds up your upper chest and shoulders.

Regularly, you will perform this exercise; you will see that your shoulders will become stronger and sturdier.

It is advised to perform this specific exercise with some heavyweights. This way, you will be able to build maximum and excessive strength.

Inclines increase your body power and at the same time, it boosts the size of your shoulders and chest.

It trains and target at your weak points and thus gives you a better-rounded and stronger upper body.

Tips on Perfectly Doing Incline Bench Press:

Incline Bench

As soon as you lay down your body right on the incline bench press, then make sure that your feet should be 6 inches above the seat.

During this position, you need to tighten your glutes and keep on tightening your core. 

If you are using a barbell, then its grip should be slightly wider than that of your shoulder width.

And keep on holding that barbell as much tightly and firmly as you can.

Do take a suitable number of deep breaths and enjoy having full control over your chest upper part.

Lastly, your elbows need to be at a 45-degree angle as synchronized with your body. 

And if you feel trouble in setting Bench Press Angles, then take help from any professional trainer.

How to Get the Right Incline Bench Press?

Right Incline Bench Press1

Now, comes the important part!

Here you are going to learn as to how to get the right incline Bench Press Angles every single time.

To do this, first of all, you will be in need of a squat rack. This rack should come with an adjustable bench.

It is at an upright angle that you need to set up your bench. Most noteworthy, the angle can be falling in between from 15 degrees to 30 degrees.

Avoid going too much higher, by doing so, you may injure your other muscles. Or there might be a chance that the wrong muscles are aimed at and targeted.

What you can do is to experiment and go for trial and error method. If 20-degree angle suits, then that is fine enough.

Setting angle too high up will make your workout an overhead press.

If you feel the average amount of strain on your shoulders and too on your upper chest, it means you have set the angle correctly.

Decline Bench Press:

Decline Bench Press

Likewise, you have fully understood the concept that inclines work and aim at your upper pecs.

In the same way, decline Bench Press Angles train and develop your lower pec and also your central pec.

In the workout mode of incline, immense pressure will be placed on your shoulder joints and too on your deltoids.

However, in a decline bench, this workout mode largely and exclusively focuses on your chest. There is this bonus tip for you before you plan to do this exercise.

You should not ever make use of false grip while carrying out declines. By doing so, there is a heavy chance that the bar may get a drop or fall off from your hands.

And it may hurt your neck. Besides, if you are extremely eager and have this desire to perform declines, then it is advised and suggested to use barbell or dumbbells. 

Pros of Doing Decline Bench Press:


No doubt, this is an excellent and one of the best exercises for strengthening and giving a defined look to your lower chest muscles.

You can even call it a variation of flat bench press. This is a popular and trendy chest workout routine that you can do.

This exercise helps your pecs look sharper and 100% more defined.

Apart from defining your lower pecs, this exercise is going to develop the backside and front side of your upper arm.

As compared to the rest of the bench presses, we have generally and commonly seen that this decline version is less stressful.

How to Perfectly Do Decline Bench Press?

Decline Bench Press

There is a various tip that may help and guide you to do decline bench press in the most comfortable and professional manner. Firstly, you can take the help of a spotter.

This exercise will give you far better and accurate results if you use a spotter.

It is because of the usage of a spotter that you can process with this exercise securely and safely. It will be convenient for you to move and shift the weight up and down.

Furthermore, using a spotter act as a helping hand for you whenever you are in pain or in any kind of discomfort!

Remain careful and very much mindful about the grip part! This grip will guide you how much far apart your hands should be.

Avoid going for a wide grip, by doing so, you may put strain and pressure on your shoulder and pecs. Moreover, the risk of getting an injury might be increased.

It is recommended to go for a narrow grip. This grip comes out to be less stressful. Or you can take advice from your personal trainer.

He may recommend you appropriately that which grips suit you the most.

How to Get the Right Decline Bench Press?

Right Decline Bench Press

Most of the individuals, they do not know the correct way of acquiring the right angle while doing declines.

It is advised and popularized by some of the famous bodybuilders that ideal and perfect Bench Press Angles can be attained.

If you are going to use an actual and genuine decline bench. It is your bench that will set up and adjust the angle on its own. 

Firstly, you need to sit down on the bench. Then hook up your legs right under the ending section of the bench.

The second step is to lay down your whole and entire body. Get hold of the bar. You can take help from anyone in this step or you can upload it on your own.

Furthermore, a medium width grip should be opted by you.

In this way, you can perfectly set a 90-degree angle right between your forearms and also biceps. Go on buying an adjustable decline bench.

This will make your angle adjustment job simple and quick. Besides, if the heavy strain is placed on your shoulders, then adjust the angle further and keep yourself comfortable.

To do this exercise, you need to secure your feet and lie down completely with your eyes. The second step is to grip the bar.

After that, you can straighten your arms for the sake of lifting the barbell right from the rack. Lock your elbows.

Now, you can lower down the barbell until and unless it is made to touch your mid-chest. Your elbows have to be set 45 degrees.

Complete around and about 12 repetitions and return back the barbell to the rack. You can easily do and perform 3 to 5 sets in total.

Do you know that some fitness experts have even recommended for flat bench press?

This exercise is done and carried out on a bench and that bench should be parallel with the floor.

Moreover, in this exercise, your upper body will be positioned horizontally, that is why your upper and lower pecs are going to be equally engaged and activated.

FAQ’s about Bench Press Angles:

Bench Press Angles

1. How should I Set my Bench at 30 Degrees?

It is with little experimentation that you can set your bench at 30 degrees. Moreover, anything higher than the angle of 30 degrees.

This angle only works and ideally targets your anterior deltoids.

While setting these Bench Press Angles, make sure that your grip needs to be placed and positioned where your elbows can easily make and create a 90-degree angle.

There is this additional tip for you, you can utilize a shoulder-width grip. This grip is going to fully wrap your fingers and your palms will be facing and completely away from you.

2. Should I Touch my Chest on the Incline Bench Press?

It is perfectly fine if you touch your chest while you go and pursue incline bench press. Avoid bouncing your chest back and forth.

This is an important point that you have to remember. Furthermore, they may turn out to be dangerous and risky for your chest area.

As soon as you start lifting heavyweight, then avoid bouncing your chest and keeping yourself safe while you do incline bench press.

Besides, for bouncing your chest, you need to go for a lighter weight.

3. What is the Best Angle for the Decline Bench Press?

The suitable and ideal Bench Press Angles while you opt for declines, it is 15 to 30 degrees. In this exercise, it is a must for you to set your bench all at 15 to 30 degrees range.

It is this specific and desired angle that is going to transform and position your upper body right on a downward slope.

Most importantly, this desired and needed angle range instantly and immediately activates the section of your lower pectoral muscles. 

It is by doing decline bench presses that you can make and turn out your pecs look sharper and defined


Now, you have come to know about the ideal Bench Press Angles, do share with us when you will start doing this exercise.

No matter, you are swimming or throwing a ball, you need to have powerful and strong of all chest muscles.

And the development of chest muscles is possible if you will do inclines and declines. Make it a permanent and regular exercise of your workout routine.

It is suggested to go for both kinds and variations of chest presses so that you can get the best and desired results.

If you have tried performing such exercises, then share that with us. More chest and pec developing exercises are coming sooner, so stay tuned and always remain in touch with us.

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