If you’re serious about building a thicker, more defined chest (and upper body strength), the Olympic incline bench is non-negotiable. Unlike flat benches, its adjustable angle targets the often-neglected upper chest—key for a balanced, “full” chest appearance—while supporting compound lifts that boost overall strength. Whether you’re new to the gym or refining your routine, these 5 exercises will take your incline bench training from beginner-friendly to advanced.
1. Incline Barbell Bench Press (Beginner)
Start here: Set the bench to a 30–45° angle (gentler for new lifters to protect shoulders). Grip the bar slightly wider than shoulder-width, lower it to your upper chest, then press upward. This foundational move builds base strength for upper chest and triceps. Aim for 3–4 sets of 8–12 reps (use a weight that challenges your last 2 reps).
2. Incline Dumbbell Press (Intermediate)
Dumbbells add stability work and range of motion. Hold dumbbells at shoulder height (palms forward), press upward until arms are nearly straight, then lower slowly. The unilateral movement fixes muscle imbalances—critical as you progress. Try 3 sets of 10–12 reps (focus on controlled form over heavy weight).
3. Incline Chest Fly (Intermediate)
Isolate the chest with this stretch-focused move. Lie back, hold dumbbells above your chest (palms facing each other), then lower them out to the sides (like a “hug”) until you feel a stretch in your pecs. Squeeze your chest to bring the dumbbells back up. Do 3 sets of 12–15 reps (light weight, slow tempo).
4. Incline Close-Grip Barbell Press (Advanced)
Narrow your grip (shoulder-width or closer) to shift focus to triceps and inner chest. Keep the bar path straight, lowering to your upper chest. This increases tricep activation while still hitting the chest—great for adding thickness. Aim for 4 sets of 6–8 reps (heavier weight, strict form).
5. Incline Weighted Push-Ups (Advanced)
Use the bench for elevation (place hands on the bench pad) and add a weight plate to your upper back. Lower your chest toward the bench, then push up explosively. This bodyweight + load combo builds functional strength and chest endurance. Do 3 sets of 8–10 reps (adjust weight to maintain speed).
By cycling these exercises into your routine (2–3 times weekly), you’ll build a strong, balanced upper body—no fancy equipment needed beyond your Olympic incline bench.
