Chest
Incline Dumbbell Press
One of the best upper-chest builders: a long range of motion with each arm pressing on its own.
Also known as: incline DB press, incline dumbbell bench press
- Level
- Intermediate
- Equipment
- Dumbbell
- Type
- Compound
How to do it
- Set the bench to 30-45 degrees, sit with the dumbbells on your thighs and kick them up as you lean back.
- Hold them beside your upper chest, palms forward or turned slightly in.
- Press up until your arms are straight over your shoulders, without clanking the dumbbells.
- Lower slowly until you feel a stretch across your chest, then repeat.
Form cues
- Keep your shoulder blades together and your chest high throughout.
- Keep your elbows slightly in front of your body, not flared straight out.
- Lower as far as your shoulder is comfortable; extra range isn't worth pain.
Common mistakes
- Bench too upright: above 45 degrees it becomes a shoulder press.
- Dumbbells drifting toward your face on the way up: the press should finish over your shoulders.
- Short reps from going too heavy: pick a weight you can lower all the way to a stretch.
Sets and reps
3-4 sets of 8-12 reps leaving 1-2 in reserve, with 90-120 seconds of rest. Use it as your main press or as your second chest exercise.
FAQ
Incline dumbbell or barbell press?
Dumbbells add range and let your shoulders move freely; the barbell lets you lift more. Both work well for the upper chest.
Palms forward or facing in?
Forward or turned slightly in. A fully neutral grip is easier on the shoulders and adds more triceps.
How often can I do it?
One to three times a week, as part of roughly 10-20 weekly sets for chest.
What muscles do the incline dumbbell press work?
They mainly work the chest, with help from the front delts and the triceps.
Train with Nuvana
Add the incline dumbbell press to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
