Lie back on an incline bench. Make sure the bench is adjusted to between 15 and 30 degrees on an incline. Anything higher than 30 degrees mainly works the anterior deltoids (shoulders).

You’re also able to increase the weight load a lot more when flat pressing, as opposed to when you're on an incline, so if you’re looking to build maximum strength the flat bench is your best bet.

Choosing between the flat and incline bench press ultimately depends on your goals: For targeting all of the chest, the flat bench is best. This study found it activates the middle and lower pecs ...

Choosing between the flat and incline bench press ultimately depends on your goals: For targeting all of the chest, the flat bench is best. This study found it activates the middle and lower pecs ...

Watch the video to learn how to perform the dumbbell incline bench press with perfect form. Advertisement - Continue Reading Below. Fitness. Shop Amazon's January Home Gym Equipment Sale.