Incline Dumbbell Press
Biases the upper chest, and dumbbells let each arm move freely — easier on the shoulders than a barbell.
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Muscles worked
Target
Also works
- Equipment
- Dumbbells, Adjustable bench
- Level
- Beginner
- Tempo
- Lower 2 s · Lift 1 s
How to do the incline dumbbell press
- 1Set the bench to 30–45° and sit back with a dumbbell on each thigh.
- 2Kick the dumbbells up one at a time as you lie back, holding them at chest height.
- 3Press up and slightly in until the arms are straight over your upper chest.
- 4Lower slowly until the dumbbells are level with your chest and you feel a stretch.
When to pick it: Pick it for upper-chest size or when barbell pressing bothers your shoulders.
Form cues
- Shoulder blades back and down
- Forearms vertical at the bottom
- Lower for two seconds
Common mistakes
- Setting the bench so steep it becomes a shoulder press
- Clanking the dumbbells together at the top
- Cutting the range short
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
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All chest exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.