To effectively target the upper chest, favor an incline bench at a moderate angle (ideally between 15 and 45 degrees) rather than a flat bench or an angle that is too upright.

noli's read

Jeff Nippard’s self-experimentation using electromyography (EMG) shows peak upper chest activation at 45° (67%), which is very close to the angles of 25° (66%) and 15° (64%). These individual observations align closely with biomechanical research. An observational study conducted by Rodríguez-Ridao et al. in 2020 demonstrated that a 30° incline optimizes the recruitment of upper chest fibers. These researchers also found that beyond 45°, the effort shifts primarily to the shoulders. Another comparative study conducted by Lauver et al. confirms that 30° and 45° angles significantly increase upper chest work compared to a flat bench. Nevertheless, it must be specified that electrical activation (EMG) is a reflection of recruitment effort at a specific moment in time and does not automatically translate into superior long-term muscle development. Furthermore, individual morphology and the natural arch of the back greatly influence the feel and the actual effectiveness of these working angles.

the sources

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