Ever hit the incline bench, load up what you usually press flat—and suddenly it feels like you're lifting a truck? Yeah, we've all been there. It's one of those things most lifters notice early on: incline bench just feels harder.
But is it actually more difficult, or is it all in your head? In this article, we're breaking down exactly why incline bench press tends to feel tougher than flat. We'll look at the muscles involved, the mechanics at play, and when it makes sense to use one over the other in your workouts.
So if you've ever wondered "Why is incline bench such a grind?" — you're in the right place.
What Is the Incline Bench Press?
The incline bench press is a pressing variation where the bench is angled upward, typically between 30 and 45 degrees. This angle doesn't just look different—it changes how your muscles fire.
Instead of relying primarily on your mid-chest muscles, the incline position shifts the focus to the upper chest (the clavicular head of the pecs) and front shoulders. Because these areas are often less developed—especially in beginners—they fatigue faster and can't generate as much power as the muscle groups used in flat benching.
You're still pressing a barbell or dumbbells upward, but now you're working against gravity at a steeper angle, with less mechanical leverage. That might not sound like much, but for your muscles, it's a big adjustment.
What Is the Flat Bench Press?
Now let's talk about the flat bench press—the gold standard in chest training. This is the move you'll see in powerlifting meets, chest day memes, and gym PR videos. The bench is completely horizontal, and your pressing motion is straight up and down.
This setup allows you to recruit more of your mid-pecs, triceps, and front delts, and because your body is in a more stable position, you can typically push heavier weights on flat bench compared to incline.
Another key difference? On the flat bench, you can better drive through your feet and use full-body tension to assist with the lift. This gives you a biomechanical advantage that simply isn’t possible on an incline bench.
Is Incline Bench Press Harder Than Flat Bench?
Short answer? Yes. In most cases, the incline bench press is more challenging than the flat bench press.
Even seasoned lifters who can rep out impressive numbers on the flat bench often find themselves humbled by the incline. And it's not because they're weak—it's because the incline variation demands more from less dominant muscle groups and places your body at a less efficient pressing angle.
Here's why that matters: if you're used to pressing heavy on flat bench, your chest, triceps, and shoulders have adapted to that movement. But incline shifts the emphasis to the upper chest and anterior delts, which are often undertrained in comparison. So, you might feel like you're weaker on incline—not because you are overall, but because you're recruiting different muscles.
Why Is Incline Bench Press Harder?
Let’s break it down further. There are several key factors that make incline pressing more difficult:
1. Muscle Activation Differences
Incline bench press activates your upper chest and front delts more than flat bench. These areas are often underdeveloped, especially if your workouts have focused mainly on flat pressing. When weaker muscles are asked to do more, the lift naturally feels harder.
2. Greater Range of Motion
Because of the angled bench, the bar or dumbbells travel a longer path from your chest to full extension. That longer range of motion increases time under tension, which means more work per rep—and a higher chance of fatigue setting in quickly.
3. Less Mechanical Advantage
Flat bench allows you to keep your body in a powerful pressing position. You can use your leg drive, squeeze your glutes, and keep a stable back arch. On an incline, you lose some of that assistance. Your shoulders bear more of the load, and you don't get quite the same push from your legs or lower back.
4. Higher Stabilization Demands
Incline pressing demands more control and stability, especially through the shoulders and upper back. Your rotator cuffs and stabilizing muscles work overtime to keep the bar path smooth. That extra work may not be obvious, but it absolutely adds to the difficulty.
Incline vs Flat Bench Press: Pros and Cons
Let's take a quick side-by-side look at what each lift brings to the table:
| Feature | Incline Bench | Flat Bench |
| Muscle Emphasis | Upper chest, front shoulders | Mid chest, triceps |
| Load Capacity | Lower weight lifted | Heavier lifts possible |
| Difficulty Level | More challenging | More accessible |
| Primary Purpose | Aesthetic + muscle balance | Strength + max load |
As you can see, both lifts serve a purpose, and ideally, they should complement each other in a well-rounded upper body program.
Which One Should You Choose?
It depends on your training goals.
If your main focus is building overall strength, especially if you're tracking max effort numbers, the flat bench press should be a staple in your routine. It allows for heavier loads and better leverage, which helps you build raw pressing power.
But if you're trying to build a fuller, more balanced chest, or if your upper pecs look flat in the mirror or under a shirt, the incline bench press is essential. It targets that hard-to-grow upper chest shelf that rounds out your upper body aesthetics.
The smart move? Use both. A simple push-day strategy might look like this:
-
Start with incline bench while your muscles are fresh.
-
Follow with flat bench to hit heavier loads and volume.
-
Finish with accessory chest or triceps work.
💡 Pro Tip: If your upper chest always seems to lag behind in photos or poses, you probably need more incline work in your rotation.
FAQs
Q: Why is incline bench so much harder for me?
Because it forces your upper chest and shoulders to do more of the work—muscles that are often undertrained. You also lose leverage and support, which makes the movement less efficient overall.
Q: Should I do incline bench before flat bench?
If growing your upper chest is a priority, yes. Always hit your weak points first when you're fresh and strongest.
Q: Can incline bench replace flat bench?
Not entirely. Incline hits a specific part of your chest, but the flat bench builds overall pressing strength. For best results, use both in your routine.
Conclusion
So, is incline bench press harder than flat? Absolutely. But that’s not a drawback—it's a challenge worth embracing. The incline bench press targets overlooked muscles, pushes your stability, and helps shape a stronger, more balanced upper body.
If you're only doing flat bench, you're leaving gains on the table. Add incline into your routine, focus on form and progression, and you’ll start seeing the kind of upper chest development that stands out—on and off the bench.
👉 Ready to level up your press days? Check out Major Fitness's adjustable benches built for incline, flat, and everything in between—so you can train smarter and press stronger.
Best sellers
Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01
If you’re looking to pair your weight set with a bench, Major Fitness’s PLT01 weight bench is the perfect addition to any home gym. This easily adjustable bench is made with the highest quality materials and meticulous attention to design, so it’s more than well-equipped to handle your most demanding sets.
- Regular price
- $219.99
- Sale price
- $219.99
- Regular price
-
$259.99 - Unit price
- per
Major Fitness Rack Mounted Leg Extension
If you want to take your leg workouts to the next level, Major Fitness’s leg extension rack attachment is the perfect addition to your home gym. You can easily affix this leg curl attachment to your Major Fitness power racks and Smith machines to get a powerful quad workout with leg extensions and a range of other exercises too!
Note: Exclusive for Major Fitness – Incompatible with other brands' Smith Machines & Power Racks!
- Regular price
- $389.99
- Sale price
- $389.99
- Regular price
-
$389.99 - Unit price
- per
Major Fitness Low Bounce Bumper Plates Olympic Weight Plates Set
Transform your home gym with our bumper plate set. We have designed these low bounce plates for beginner and experienced lifters alike. These olympic weight plates combine durable rubber construction with minimal bounce design. Their color-coded design and secure stainless steel inserts ensure balanced, safe lifts while protecting your equipment and floors from impact damage.
- Regular price
- From $179.99
- Sale price
- From $179.99
- Regular price
-
$199.99 - Unit price
- per
Aluminium Pulley & Weight Stack Bundle
Equip an all-in-one power rack or Smith machine from Major Fitness with our Aluminum Pulley & Weight Stack Bundle to make the most of it. The weight stack set allows you to make effortless adjustments within seconds, elevating your weightlifting experiences. Its aluminum pulley boasts a sleek design and smooth, quiet operation.Note: Exclusive for Major Fitness – Incompatible with other brands' Smith Machines & Power Racks!
- Regular price
- From $639.99
- Sale price
- From $639.99
- Regular price
-
$669.99 - Unit price
- per
Major Fitness 7ft 20kg Home Gym Barbell
Looking to upgrade your weightlifting routine? Try the Major Fitness barbell bar. We crafted this 7ft home gym barbell from tough alloy steel, so it stands up to everything from light training to high-intensity sessions. Whether you’re new to strength training or have years of experience, you’ll find this 7ft Olympic barbell ready and able to support your journey toward bigger and bolder lifting goals!
- Regular price
- $259.99
- Sale price
- $259.99
- Regular price
-
$259.99 - Unit price
- per
Major Fitness Multifunctional Handle Bar
Make your home gym workouts more efficient with our state-of-the-art multifunctional handlebar. Compatible with cable pulley systems and landmine training systems, it’s a versatile three-in-one accessory that offers various exercise possibilities. Our multifunctional pull-up bar is also a space saver, making it a must-have for those with smaller home gyms.
Note: Exclusive for Major Fitness – Incompatible with other brands' Smith Machines & Power Racks!
- Regular price
- $169.99
- Sale price
- $169.99
- Regular price
-
$199.99 - Unit price
- per
Major Fitness Rubber Flooring Gym Mats 0.31" Thickness
Slide these 100% rubber flooring mats under any weight bench, power rack, or Smith machine. They can protect your flooring and provide a much safer surface for working out. They can also enhance your home gym's appearance and make it much easier to maintain over time.
- Regular price
- $316.99
- Sale price
- $316.99
- Regular price
-
$316.99 - Unit price
- per
