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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
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. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
