Incline Bench Press Form: Pro Techniques for Maximum Results

Introduction

Are you struggling to build that impressive upper chest shelf? The incline bench press is your secret weapon for developing powerful, well-defined upper pectorals that complete your physique. While many lifters focus on flat bench pressing, mastering proper incline bench press form unlocks superior upper chest development that flat pressing alone can't achieve. This comprehensive guide breaks down everything from perfect technique to advanced variations and supplement recommendations to maximize your results.

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Short Summary:

• Proper incline bench press form targets the upper chest muscles for a more complete physique
• Find out how the ideal incline bench press angle can maximize upper pectoral activation while minimizing shoulder strain
• Learn about maintaining scapular retraction throughout the movement protects shoulders and enhances chest recruitment
• Explore using controlled tempo with full range of motion delivers superior muscle fiber recruitment
• Dive into progressive overload through intelligent programming is essential for continuous upper chest growth
• Mind-muscle connection dramatically improves the effectiveness of incline pressing exercises
• Boost your Inclince Bench results now with the Best Natural Strength and Muscle Building Supplement for serious size, power, and performance!

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Understanding Incline Bench Press Mechanics

The incline bench press fundamentally changes chest muscle recruitment compared to flat pressing. By elevating the bench to a 30-45° angle, you shift emphasis to the clavicular head of the pectoralis major (upper chest) while still engaging the anterior deltoids (front delts) and triceps.

Proper incline bench press form starts with bench positioning. Your feet should remain flat on the floor with your lower back maintaining natural arch. Retract your shoulder blades completely and press them into the bench to create a stable platform. This position protects your shoulders and optimizes chest engagement.

Grip the barbell with a medium width grip (slightly wider than shoulder width) with your wrists stacked directly over your elbows when the bar touches your chest. This alignment creates the most mechanically advantageous position for pressing while minimizing strain on the wrists and shoulders.

The bar path during incline pressing differs slightly from standard bench press. The bar should touch just below your clavicles at the bottom position, and press upward in a slight arc that ends over your chin rather than your eyes. This natural path follows the fiber direction of the upper pectoralis major.

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The Science Behind Incline Bench Press Training

The incline bench press specifically targets the clavicular fibers of the pectoralis major (upper chest), which insert on the clavicle rather than the sternum. Research published in the Journal of Strength and Conditioning Research shows that changing the bench angle significantly alters muscle activation patterns.

At a 30-45° incline bench press angle, EMG studies demonstrate approximately 30% greater upper pectoral activation compared to regular bench press. However, this comes with approximately 15% less total pectoral activation, making incline pressing a specialized movement for upper chest development rather than overall chest mass.

The incline angle also increases anterior deltoid involvement by approximately 25%, making this an excellent compound movement for the chest-shoulder tie-in that creates the impressive upper body aesthetic many lifters desire.

Interestingly, research shows that as bench angle increases above 45°, upper pectoral activation actually decreases while shoulder activation increases dramatically. This makes the mid-range 30-45° angle the scientific sweet spot for optimal upper chest development.

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Essential Incline Bench Press Variations for Upper Chest

These key variations can help target your upper pectorals from multiple angles for complete development:

• Incline Barbell Bench Press: The standard variation using a barbell provides the heaviest loading potential, allowing maximum progressive overload for strength and size gains. The fixed bar path requires precise form and develops stabilizer muscles effectively.

• Incline Dumbbell Bench Press: Using dumbbells allows greater range of motion and reveals strength imbalances between sides. The independent movement of each arm recruits more stabilizer muscles and permits a more natural movement arc.

• Smith Machine Incline Press: The fixed vertical track reduces stabilization demands, allowing pure focus on chest contraction. This variation works well for isolation and higher-rep training phases.

• Incline Hammer Strength Press: This machine variation follows the natural pressing arc while providing stability, making it excellent for beginners or those recovering from injuries.

• Reverse-Grip Incline Press: Flipping your grip to supinated (palms facing you) increases upper chest and biceps involvement while reducing shoulder strain. Research shows this grip variation may target upper pec fibers even more specifically.

• Guillotine Press: An intense exercise where the bar touches higher on the chest (near the neck) with elbows flared to maximize upper chest stretch. Only recommended for experienced lifters with healthy shoulders.

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Best Incline Bench Press Techniques for Chest Development

Master these critical form details to transform your incline bench press from an ordinary exercise into a powerful growth stimulus:

1. Perfect Bar Path: Lower the bar to just chest height, slightly below your clavicles. Press upward in a slight arc that finishes over your chin rather than your eyes for optimal upper chest fiber engagement.

2. Controlled Eccentric: Lower the weight slowly (3-4 seconds) to maximize time under tension and muscle damage, the primary stimulus for hypertrophy. This controlled negative also prevents momentum from taking tension off the chest.

3. Full Range of Motion: Lower the bar until you feel a complete stretch in your upper chest, then press to full extension without locking out your elbows. This maintains constant tension on the target muscles.

4. Scapular Retraction: Keep your shoulder blades completely retracted and pressed into the bench throughout the entire movement. This stabilizes your shoulder joint and forces the chest to handle more of the bench press work.

5. Proper Breathing Pattern: Take a deep breath and completely inhale before lowering, then exhale forcefully during the pressing phase. This technique enhances stability and power output.

6. Mind-Muscle Connection: Mentally focus on contracting your upper chest muscles rather than just moving the weight. Research shows this conscious connection can increase target muscle activation by up to 20%.

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Advanced Incline Bench Training Techniques

Ready to break through stubborn plateaus? These advanced techniques will shock your muscles and reignite upper chest growth:

• Pause Reps: Pause for 2-3 seconds at the bottom position of each rep to eliminate momentum and intensify the stretch stimulus on the upper chest fibers.

• Tempo Training: Use prescribed lifting cadences such as 4-0-1-0 (4-second eccentric, no pause, 1-second concentric, no pause) to increase time under tension and metabolic stress.

• Post-Activation Potentiation: Perform a heavy incline press single at 90% 1RM, rest 3 minutes, then perform a working set at 70% 1RM. The nervous system activation from the heavy set enhances performance on subsequent sets.

• Mechanical Drop Sets: Perform incline press to failure, immediately adjust bench to a flatter angle, continue to failure, then flatten completely for final failure set. This sequentially recruits different portions of the chest.

• Pre-Exhaust Method: Perform an isolation movement like incline flyes immediately before incline pressing. This pre-fatigues the chest, ensuring it becomes the limiting factor rather than the triceps.

• Cluster Sets: Break a single set into "clusters" with mini-rests. Example: Instead of 8 continuous reps, perform 4 sets of 2 reps with 10-15 seconds rest between clusters.

• Accommodating Resistance: Add bands or chains to the barbell to increase resistance at the top of the movement where mechanical advantage is greatest, creating consistent tension throughout the range of motion.

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Top Incline Bench Programming for Strength and Size

Follow these scientifically-designed training protocols to systematically build both impressive strength and size in your upper chest:

Strength Focus (3-5 Rep Range):

• Week 1: 5×5 at 80-85% 1RM
• Week 2: 4×4 at 85-90% 1RM
• Week 3: 3×3 at 90-95% 1RM
• Week 4: Deload with 3×5 at 70% 1RM

Hypertrophy Focus (8-12 Rep Range):

• Day 1: 4×8-10 Incline Barbell Press
• Day 2: 3×10-12 Incline Dumbbell Press
• Day 3: 3×12-15 Incline Machine Press

Strength-Hypertrophy Hybrid:

• Week 1: 5×5 Heavy Incline Barbell Press
• Week 2: 4×8 Moderate Incline Barbell Press
• Week 3: 3×12 Lighter Incline Dumbbell Press
• Week 4: Deload with varied technique work

Frequency Considerations: Research suggests training the upper chest 2-3 times weekly for optimal growth, with at least 48 hours between sessions for recovery. Higher frequency works particularly well for stubborn upper chest development.

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Upper Chest Workout Routines for Different Goals

Whether you're focused on aesthetics, strength, or overall development, these targeted routines deliver results for your specific goals:

Upper Chest Specialization Routine:

1. Incline Barbell Bench Press: 4×6-8
2. Incline Dumbbell Fly: 3×10-12
3. Reverse-Grip Incline Press: 3×8-10
4. Cable Upper Chest Crossover: 3×12-15

Full Chest Development Workout:

1. Incline Barbell Bench Press: 4×8
2. Flat Barbell Bench Press: 3×10
3. Decline Bench Press: 3×12
4. Incline Dumbbell Fly: 3×15

Upper Body Push Routine:

1. Incline Bench Press: 4×6-8
2. Seated Shoulder Press: 3×8-10
3. Close Grip Bench Press: 3×10-12
4. Incline Dumbbell Press: 3×10-12
5. Lateral Raises: 3×15-20

Strength-Focused Upper Chest:

1. Incline Bench Press: 5×5
2. Weighted Dips (leaning forward): 4×6-8
3. Incline Dumbbell Press: 3×8
4. Cable Crossovers: 3×12

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Incline Bench Press Modifications for All Fitness Levels

No matter where you are in your fitness journey, these smart adjustments will optimize the incline press for your experience level:

Beginner Modifications:

• Start with an incline machine press to learn the movement pattern
• Use a moderate incline (30°) to balance chest and shoulder involvement
• Focus on controlled 2-second lowering and 1-second pressing tempo
• Begin with 3 sets of 12-15 reps to build foundation and proper form
• Maintain full range of motion using manageable weights

Intermediate Approaches:

• Progress to barbell incline press with proper form
• Vary incline angles between workouts (25-45°)
• Incorporate pause reps (1-second hold at the bottom)
• Use periodized programming with strength and hypertrophy phases
• Add intensity techniques like drop sets on final sets

Advanced Techniques:

• Implement specialized techniques like rest-pause and mechanical drop sets
• Utilize very precise incline angles for specific upper chest targeting
• Incorporate partial reps and isometric holds after main working sets
• Use variable resistance with bands or chains for more resistance
• Experiment with extreme ranges of motion for new growth stimulus

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Incline Bench Press Benefits vs Traditional Bench Press

The incline bench press offers several advantages over the traditional bench press for complete chest development:

1. Upper Chest Emphasis: While traditional bench press primarily targets the middle and lower pecs, the incline bench specifically activates the upper chest fibers that are crucial for a complete, aesthetic physique.

2. Balanced Development: Most lifters are already middle and lower chest dominant due to years of flat pressing. Incline work brings lagging upper portions into balance for a more harmonious look.

3. Shoulder-Friendly: The slight incline reduces the extreme shoulder internal rotation that can occur when you lie completely flat, making it potentially safer for those with existing shoulder issues when performed correctly.

4. Increased Athletic Carryover: The upper chest is more involved in many athletic movements like punching, pushing, and throwing. Strengthening this area has greater functional benefits for many sports.

5. Enhanced Visual Impact: A well-developed upper chest creates the visual illusion of a broader, more powerful physique by emphasizing the top shelf of the pectorals.

6. Versatility: The incline can be adjusted to target different portions of the chest, allowing for more personalized training based on individual weaknesses and goals.

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Common Mistakes That Limit Incline Bench Development

Avoid critical errors that can sabotage upper chest development and keep most lifters from achieving their full potential:

• Excessive Incline Angle: Using an incline steeper than 45° shifts too much emphasis to the front deltoids and away from the upper chest. Stay within the 30-45° range for optimal upper pectoral recruitment.

• Bouncing the Bar: Allowing the bar to bounce off your chest uses momentum rather than muscle to move the weight. The bar should be lowered cautiously to your chest with complete control for maximum muscle tension.

• Flaring Elbows Too Early: Excessive elbow flare creates extreme shoulder strain. Keep elbows at about a 45-75° angle from your torso for chest emphasis with shoulder safety.

• Losing Scapular Retraction: Letting your shoulder blades come forward during pressing removes tension from the chest and creates shoulder instability. Maintain tension throughout the entire movement.

• Lifting Hips Off Bench: Raising your hips reduces the incline angle and shifts work away from the upper chest. Keep your glutes in contact with the bench throughout the movement.

• Partial Range of Motion: Not lowering the weight fully to chest level or failing to press until completely extended limits muscle fiber recruitment and growth stimulus. Use full range unless specifically doing partial reps as an advanced technique.

• Neglecting Mind-Muscle Connection: Simply "going through the motions" reduces muscle activation. Focus intensely on feeling your upper chest contract during each repetition.

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Safety Considerations

The inclined position creates increased demand on the anterior shoulder structures. Protect your chset and shoulders by implementing these safety measures:

• Proper Warm-Up Protocol: Begin with 5 minutes of light cardio followed by dynamic mobility work for the shoulders, including arm circles, band pull-aparts, and scapular wall slides. Then perform 2-3 progressive warm-up sets before working sets.

• Balanced Programming: For every pressing movement, include at least one pulling movement (rows or pulldowns) to maintain muscle balance around the shoulder joint and avoid injury.

• Optimal Grip Width: Using an excessively wide grip increases shoulder strain. Keep grip width at 1.5-2× shoulder width to balance chest activation with joint safety.

• Scapular Setting: Before unracking the weight, pull your shoulder blades down and back, creating a stable platform. Maintain this position throughout the entire set.

• Elbow Position: Keep elbows at a 45-75° angle relative to your torso with a slight bend at the top of the movement. Excessive flaring (90°) increases rotator cuff strain, while tucking too much (0-30°) reduces upper chest allowing less activation.

• Recovery Protocols: Implement regular shoulder prehab exercises including external rotations, face pulls, and YTWLs. Consider contrast therapy (ice/heat) after heavy training sessions.

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Progression Strategies to Prevent Plateaus

Use these proven progression methods to continually challenge your upper chest and maintain steady growth for months and years:

1. Microloading: Instead of jumping 5-10 pounds between progression attempts, use 1-2.5 pound plates to make smaller, more manageable jumps that allow for continued strength gains.

2. Rep Range Cycling: Systematically cycle through different rep ranges:

• • Weeks 1-2: 12-15 reps (muscular endurance)
  • Weeks 3-4: 8-10 reps (hypertrophy)
  • Weeks 5-6: 4-6 reps (strength)
  • Week 7: Deload with 12-15 reps at reduced weight

3. Volume Manipulation: Gradually increase total working volume by adding more volume each week:

• • Week 1: 3 sets per exercise
  • Week 2: 4 sets per exercise
  • Week 3: 5 sets per exercise
  • Week 4: Deload with 2 sets per exercise

4. Technique Progression: Advance through increasingly difficult variations:

• • Incline Machine Press
  • Smith Machine Incline Press
  • Incline Dumbbell Press
  • Incline Barbell Press
  • Tempo Incline Press
  • Paused Incline Press

5. Intensification Methods: Gradually incorporate advanced intensity techniques:

• • Week 1-4: Straight sets
  • Week 5-8: Add drop sets on final set
  • Week 9-12: Add rest-pause on second-to-last set

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Best Supplements for Incline Bench Press Performance

Supercharge your upper chest development with these effective supplements that can help enhance strength, recovery, and growth:

#1. Anafuse by Vital Alchemy

Anafuse combines powerful natural compounds that enhance muscle protein synthesis and strength development crucial for incline bench press progression. The formula's Ajuga Turkestanica extract and epicatechin support increased strength output while promoting optimal recovery between pressing sessions.

Key Benefits:

• Enhances natural testosterone production for improved strength
• Increases protein synthesis for faster muscle recovery
• Promotes nutrient partitioning for better training results
• Supports healthy hormone levels for consistent progress
• Reduces recovery time between heavy pressing sessions
• Enhances mind-muscle connection during incline movements

Key Ingredients:

• Ajuga Turkestanica (Turkesterone)
• Eriobotrya Japonica
• Epicatechin
• HICA
• Vitamin D3
• Quercetin

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#2. Colossal Muscle by Hard Rock Supplements

Colossal Muscle delivers potent natural anabolic compounds that support dramatic increases in pressing strength and muscle development. The precisely dosed Turkesterone and ecdysterone work synergistically to enhance protein synthesis and recovery capacity for superior upper chest development.

Key Benefits:

• Significantly boosts protein synthesis for enhanced recovery
• Improves nitrogen retention for better muscle fullness
• Increases strength without hormonal side effects
• Enhances workout performance and training capacity
• Promotes lean muscle development in the upper chest
• Supports improved nutrient utilization for better results

Key Ingredients:

• Ajuga Turkestanica (Turkesterone)
• 20-Hydroxyecdysone (Ecdysterone)

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#3. Pepti-Bolic by SNS

Pepti-Bolic utilizes advanced peptide technology to dramatically enhance recovery and protein utilization, allowing for more frequent and intense incline bench training sessions. The fava bean hydrolysate and leucine monohydrate work together to optimize the molecular environment for muscle growth after intense pressing workouts.

Key Benefits:

• Elevates anabolic signaling for enhanced muscle growth
• Accelerates recovery between training sessions
• Supports increased protein synthesis for 24+ hours
• Optimizes amino acid utilization for better results
• Enhances strength development for progressive overload
• Supports nutrient partitioning for improved body composition

Key Ingredients:

• PeptiStrong™
• DL185™ Dileucine

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#4. MyoSynergy Elite by EvoMuse

MyoSynergy Elite provides a comprehensive blend of bioactive compounds specifically formulated to enhance upper chest development through multiple pathways. The synergistic formula optimizes hormonal environment, nutrient delivery, and recovery processes crucial for incline bench press development.

Key Benefits:

• Enhances intracellular signaling for superior muscle growth
• Optimizes hormone profile for better pressing performance
• Increases nutrient delivery to working chest muscles
• Supports connective tissue health for safer heavy pressing
• Reduces inflammatory response for faster recovery
• Enhances mental focus for better mind-muscle connection

Key Ingredients:

• Astragalus Membranaceus
• Angelica Sinensis
• Epicatechin
• Broccoli Sprout/Seed
• Quercetin-Nicotinamide Complex
• Apigenin-Proline Complex
• Fructus Schisandrae
• Shilajit
• Indole-3-Propionic Acid

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#5. Arachidone by Huge Supplements

Arachidone provides a concentrated dose of arachidonic acid, a key regulator of the inflammatory response that stimulates muscle growth after intense workouts. This targeted supplement enhances the training-induced signaling cascade that amplifies chest development following incline pressing sessions.

Read our Full Review of Arachidone for more info!

Key Benefits:

• Dramatically enhances recovery response after training
• Intensifies muscle pump during incline pressing movements
• Amplifies training-induced inflammation for greater growth
• Increases workout intensity and performance
• Enhances overall anabolic response to training
• Supports greater muscle fullness and density

Key Ingredients:

• Arachidonic Acid

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#6. Sergeant Steel by Assault Labs

Sergeant Steel delivers a powerful combination of testosterone-supporting and recovery-enhancing compounds that optimize the hormonal environment for maximum pressing strength. The comprehensive formula enhances both performance during incline bench workouts and recovery processes afterward.

Key Benefits:

• Supports optimal testosterone production for strength
• Enhances dopamine levels for improved training focus
• Promotes improved recovery between pressing sessions
• Supports healthy libido and overall vitality
• Optimizes hormone balance for consistent progress
• Supports joint health for safer heavy pressing

Key Ingredients:

• Vitamin D
• Magnesium
• Zinc
• D-Aspartic Acid
• KSM-66® Ashwagandha
• Mucuna Pruriens
• Fenugreek Seed
• Purified Shilajit
• Eurycoma Longifolia (Long Jack)
• Tribulus

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#7. Wild Thing by Assault Labs

Wild Thing provides an advanced pre-workout formula specifically designed to enhance incline bench performance through multiple pathways. The comprehensive blend of focus enhancers, pump amplifiers, and strength boosters creates the optimal physiological state for intense chest exercise training.

Key Benefits:

• Delivers intense focus for superior mind-muscle connection
• Enhances blood flow for maximum muscle pumps
• Increases power output during heavy pressing movements
• Delays fatigue for higher volume chest training
• Optimizes neuromuscular function for better technique
• Supports maximum intensity throughout entire workouts

Key Ingredients:

• L-Citrulline Malate
• Beta Alanine
• L-Taurine
• L-Tyrosine
• Creatine Anhydrous
• Alpha-GPC
• Agmatine Sulfate
• L-Theanine
• Caffeine Blend

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#8. Amino-Gro BCAA Powder by iSatori

Amino-Gro delivers a scientifically formulated amino acid complex that supports protein synthesis and prevents muscle breakdown during and after intense incline bench sessions. The added electrolytes and hydration complex maintain optimal cellular performance throughout training.

Key Benefits:

• Prevents muscle breakdown during intense training
• Accelerates recovery between chest workouts
• Supports protein synthesis for better growth
• Maintains optimal hydration for performance
• Delivers key nutrients for muscle repair
• Supports endurance during high-volume chest sessions

Key Ingredients:

• BCAAs (L-Leucine, L-Isoleucine, L-Valine)
• Taurine
• Bio-Active Peptides extracted from Colostrum
• Glutamine
• CocoHydrate™ Hydration/Electrolyte Complex

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#9. SuperHuman Post by Alpha Lion

SuperHuman Post provides an advanced post-workout formula that maximizes recovery and growth following intense incline bench sessions. The comprehensive blend of creatine, betaine, and chromium complex works synergistically to enhance nutrient uptake and anabolic processes.

Key Benefits:

• Rapidly replenishes glycogen stores after training
• Enhances nutrient uptake into muscle cells
• Maximizes protein synthesis for better recovery
• Supports optimal hormone levels post-workout
• Reduces muscle soreness for more frequent training
• Enhances overall anabolic response to training

Key Ingredients:

• Creatine Monohydrate
• Betaine Anhydrous
• Velositol®
• AstraGin®

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#10. Creatine by Psycho Pharma

Psycho Pharma Creatine delivers pharmaceutical-grade creatine monohydrate, the most extensively researched and proven supplement for enhanced strength and power output. This pure formula supports ATP regeneration during intense incline bench pressing for maximum performance and progressive overload.

Key Benefits:

• Increases ATP production for greater strength output
• Enhances cellular hydration for better performance
• Supports increased training volume capacity
• Accelerates recovery between sets
• Promotes lean muscle development
• Supports progressive overload for consistent gains

Key Ingredients:

• Creatine Monohydrate

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Pro Tips for Optimizing Incline Bench Press Development

Take your incline bench press results to the next level with these expert tips that can help you maximize upper chest development and break through plateaus for impressive strength gains:

1. Perfect Your Setup Ritual: Create a consistent setup routine that ensures perfect positioning every time. From the starting position, carefully un-rack the weight with your feet flat on the floor, maintaining proper back arch.

2. Strategic Angle Progression: Begin your chest workout with the steepest incline (40-45°), then gradually decrease the angle for subsequent exercises to pre-fatigue upper fibers first.

3. Train Incline First: Place incline pressing at the beginning of your chest workout when energy and focus are highest to prioritize upper chest development.

4. Implement 1.5 Reps: Perform a full rep, then a half rep (bottom to middle), and then complete the full extension for one complete "1.5 rep" to increase time under tension.

5. Utilize Partials After Failure: After reaching failure on your last rep, perform 3-5 partial reps in the strongest portion of the range of motion to extend the set.

6. Press to Nose, Not Forehead: Focus on pressing the bar to end over your nose or chin rather than your forehead to maximize upper chest involvement.

7. Double-Pause Technique: Implement a pause at both the bottom and the three-quarter position of each rep to eliminate momentum and intensify muscle fiber recruitment.

8. Supplement Smart: Stack creatine, citrulline malate, and beta-alanine as a foundation, then add specialized anabolics like Anafuse or Colossal Muscle for enhanced results.

9. Target the Pec Major: The pec major's upper fibers (clavicular head) are directly targeted by incline work, while traditional flat bench primarily engages the sternal head and lower pecs. Focus on feeling the upper portion contract during each rep.

10. Progressive Heavy Weight: One of the best exercises for upper chest development is heavy incline barbell press. Progressive overload with increasingly heavy weight is crucial for maximum development of the pectoral muscles.

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The Bottom Line on Building Your Ultimate Upper Chest

Mastering incline bench press form is the cornerstone of developing an impressive upper chest that completes your physique. By implementing the proper techniques, variations, and programming strategies outlined in this guide, you'll transform your upper chest development and overcome even the most stubborn growth plateaus.

Start implementing these supplements and training tips today, and within weeks, you'll begin to see the improved upper chest development that transforms your entire physique into a great chest that stands out with prominent muscle development in the upper pectoral region!

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References:

1. Barnett, C., Kippers, V., & Turner, P. (1995). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 9(4), 222-227. https://www.researchgate.net/publication/232217991_Effects_of_Variations_of_the_Bench_Press_Exercise_on_the_EMG_Activity_of_Five_Shoulder_Muscles

2. Trebs, A. A., Brandenburg, J. P., & 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. Journal of strength and conditioning research, 24(7), 1925–1930. https://doi.org/10.1519/JSC.0b013e3181ddfae7

3. Lauver, J. D., Cayot, T. E., & Scheuermann, B. W. (2016). Influence of bench angle on upper extremity muscular activation during bench press exercise. European journal of sport science, 16(3), 309–316. https://doi.org/10.1080/17461391.2015.1022605

4. Schick, E. E., Coburn, J. W., Brown, L. E., Judelson, D. A., Khamoui, A. V., Tran, T. T., & Uribe, B. P. (2010). A comparison of muscle activation between a Smith machine and free weight bench press. Journal of strength and conditioning research, 24(3), 779–784. https://doi.org/10.1519/JSC.0b013e3181cc2237

5. Glass, S. C., & Armstrong, T. (1997). Electromyographical activity of the pectoralis muscle during incline and decline bench presses. Journal of Strength and Conditioning Research, 11(3), 163-167. https://www.researchgate.net/publication/370158939_Electromyographic_Activity_of_the_Pectoralis_Major_Muscle_during_Traditional_Bench_Press_and_Other_Variants_of_Pectoral_Exercises_A_Systematic_Review_and_Meta-Analysis

6. Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine and science in sports and exercise, 36(4), 674–688. https://doi.org/10.1249/01.mss.0000121945.36635.61

7. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 35(11), 1073–1082. https://doi.org/10.1080/02640414.2016.1210197

8. Grgic, J., Schoenfeld, B. J., Davies, T. B., Lazinica, B., Krieger, J. W., & Pedisic, Z. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 48(5), 1207–1220. https://doi.org/10.1007/s40279-018-0872-x