Incline Press: Recent Research Claims

First, let's go into a simple breakdown of the incline press, the mechanics behind it, & the muscles involved/activated. 

The prime movers:

• Pectoralis major, primarily upper fiber activation. The clavicular head is emphasized due to the angle of the incline. 

Secondary musculature involved: 

• Anterior Deltoid works along side the upper pectoralis.
• Triceps Brachii helps with elbow extension during the press. Depending on hand placement (wider or narrow), triceps can be more susceptible to being stimulated. Narrow grips tend to have higher tricep activation rates. 

Stabilizers involved: 

• Rotator cuff muscles (assist in shoulder stability.) 
• Serratus anterior (aids in shoulder blade stabilization.)
• Core (posture maintenance)
• Traps, Lats, Rhomboids (control throughout the movement) 

So, what are the claims & rage behind the incline chest press. First, let me start with a supporting study. 

According to Rodriguez-Ridao et al., the research evaluated the electromyographic (EMG) activity of the pectoralis major at five different bench angles (0°, 15°, 30°, 45°, and 60°). The study confirmed that a 30° inclination produced greater activation of the upper portion of the pectoralis major, while inclinations above 30° resulted in significantly greater activation of the anterior deltoid, decreasing activation in the pectoralis.https://pmc.ncbi.nlm.nih.gov/articles/PMC7579505/?utm

So, now that you know what angle you should be @ to emphasize upper Pectoralis engagement, let's talk about the said benefits of the incline press.

• The ability to create balanced chest development. Only relying on a flat press motion may create the chest to lack in the upper area. Imbalanced looks to your physique.
• Functional strength development
• Shoulder Stability

Best ways to activate the chest during the incline press?

• Barbell: An obvious. Phenomenal way to develop strength & growth. Easy overloaded.
• Smith machine: Great for overload & failing safely. 
• Dumbbells: Great for stabilization & deep stretch & range of motion integration.
• Machines: Great for concentrated activation. 

A study from 2020 titled “Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations” discussed theeffects of horizontal and incline bench press exercises on neuromuscular adaptations in untrained young men over eight weeks. The findings suggested that combining both exercises might maximize neuromuscular adaptations.https://pmc.ncbi.nlm.nih.gov/articles/PMC7449336/?utm

More updated research has developed that might disagree with everything you have believed about incline presses for years. Research findings on the effectiveness of incline press methods are mixed.

This study compared EMG activity of the pectoralis muscle between traditional bench press and other variants. On the contrary of incline bench, during the inclination movement there is a decrease in the sternal portion without having a difference in the clavicular compared to the horizontal portion. https://www.mdpi.com/2076-3417/13/8/5203?utm

This research indicated that a horizontal bench press activates both the upper and lower heads of the pectoralis major more effectively than a 45° incline.https://pubmed.ncbi.nlm.nih.gov/25799093/

The study found no significant differences in upper pectoral activation between incline and decline bench presses. In this stud it is concluded that there are variations in the activation of the lower pectoralis major with regard to the angle of bench press, while the upper pectoral portion is unchanged.https://journals.lww.com/nsca-jscr/abstract/1997/08000/electromyographical_activity_of_the_pectoralis.6.aspx?utm

his research demonstrated that a horizontal bench press with a wide pronated grip can maximize activation across all three heads of the pectoralis major.https://journal.iusca.org/index.php/Journal/article/download/39/124/378?utm

What do you think? Through my experience over the years, I think when utilized properly (especially for advanced lifters), you should integrate some form of incline press or fly. I would like to see more studies involving trained/advanced lifters. As for beginners or untrained subjects, I think this information can be taken into account & utilized from the training side of things (especially when working with new clientele or jumping into exercise on your own for the first time).