The Complete Guide to Weight Bench Angles: What Each Setting Is Best For

A great adjustable weight bench can completely change the way you train. By shifting the bench angle, you can target different muscles, adjust difficulty, and unlock dozens of exercises—all with one piece of equipment.
If your bench includes angles such as 0°, 10°, 20°, 30°, 37.5°, 45°, 52.5°, 60°, 67.5°, 75°, and 85°, here’s a full breakdown of what each position is best for and how you can use them in your training.

0° — Flat Bench

Best for:

  • Flat bench press

  • Flat dumbbell press

  • Dumbbell flyes

  • Bench supported rows

  • Hip thrusts

  • Pullovers

  • Skull crushers

Training effect:
Provides maximum chest muscle lengthening and allows you to lift the heaviest loads. Flat pressing builds mid-chest thickness and overall pushing power. Also ideal for many compound and accessory movements.

10° — Low Incline Press

Best for:

  • Low-incline bench press

  • Low-incline dumbbell press

  • Low-incline flyes

Training effect:
A subtle angle that shifts emphasis slightly toward the upper chest while keeping shoulder stress low. Great for people who find higher inclines uncomfortable.

20° — Upper-Chest Bias with Heavy Loading

Best for:

  • Incline bench press (light upper chest focus)

  • Incline dumbbell press

  • Neutral-grip incline work

Training effect:
More upper-chest activation than 10°, but still allows heavy pressing. A popular strength-training angle because it balances power and muscle targeting.

30° — Classic Upper-Chest Press Angle

Best for:

  • Incline bench press

  • Incline dumbbell press

  • Incline flyes

  • Incline hammer curls (great shoulder stability)

Training effect:
The most widely used incline angle for building upper-chest size and definition. Reduces front-deltoid involvement compared to higher inclines.

37.5° — High Upper-Chest / Front-Deltoid Blend

Best for:

  • High incline presses

  • High incline flies

  • Steeper incline accessory lifts

Training effect:
Targets the upper chest but begins recruiting more front deltoids. Ideal for strength carryover into overhead pressing.

45° — Upper Chest + Shoulders

Best for:

  • Steep incline barbell or dumbbell presses

  • Arnold press variations

  • High incline curls

Training effect:
A hybrid angle that hits both upper chest and shoulders hard. Good for lifters who want a pressing angle between incline and overhead.

52.5° — Transition Angle (Incline → Vertical Pressing)

Best for:

  • Heavy incline work for shoulder strength

  • High-incline dumbbell presses

  • High-incline accessory exercises

Training effect:
Moves strongly into shoulder-dominant pressing while still involving the upper chest. Great for building overhead strength without going fully upright.

60° — Shoulder-Focused Pressing

Best for:

  • High incline presses

  • Seated dumbbell shoulder press variations

  • Front-delt isolation

Training effect:
Almost an overhead press. Ideal for shoulder hypertrophy while allowing some chest assistance.

67.5° — Overhead Press Progression Angle

Best for:

  • Overhead pressing practice

  • Dumbbell shoulder presses

  • Unilateral shoulder work

Training effect:
More vertical, putting most of the load on the shoulders. Great for lifters progressing toward heavy overhead presses.

75° — Nearly Upright Pressing

Best for:

  • Seated shoulder presses

  • Arnold presses

  • Machine-style shoulder press simulations

  • Z-press variations (bench-supported)

Training effect:
Maximizes shoulder isolation while reducing chest involvement. Also a safer vertical pressing angle for beginners.

85° — Maximum Vertical Position

Best for:

  • Strict shoulder press

  • Deltoid isolation

  • Seated overhead triceps extensions

  • Supported dumbbell cleans or raises

Training effect:
Closest to a fully upright position without losing back support. Best for pure shoulder work and arm movements requiring stable posture.

How to Use Bench Angles for Complete Training

To build a balanced upper body, rotate through different angles across your weekly training:

For Muscle Growth (Hypertrophy):

  • Use multiple angles per session (ex: 0°, 20°, 45°)

  • Focus on moderate weight, higher volume

  • Slow, controlled reps for chest activation

For Strength:

  • Prioritize low angles (0° to 30°)

  • Use heavier loads and lower reps

  • Perform incline angles early in the session

For Shoulder Development:

  • Use 45° to 85° angles

  • Mix presses and isolations

  • Include both heavy and light movements