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Incline Dumbbell Press
PushCompoundHaltèresBeginner
Muscles worked
Front
Back
ChestShouldersTriceps
Instructions
- 1Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
- 2Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
- 3Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- 4Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
- 5Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
- 6Repeat the movement for the prescribed amount of repetitions.
- 7When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.
About Incline Dumbbell Press
The incline dumbbell press combines the bench angle with the freedom of dumbbells to build the upper chest. Each arm works independently, correcting imbalances and increasing range of motion. It's an excellent staple for a complete chest.
check_circleBenefits
- check_circleTargets the upper chest with a large range of motion
- check_circleCorrects imbalances between the two arms
- check_circleHeavily recruits the shoulder stabilizers
lightbulbExecution tips
- lightbulbSet the bench between 30 and 45 degrees
- lightbulbLower the dumbbells to upper chest level
- lightbulbKeep the wrists firm and aligned
- lightbulbBring the dumbbells slightly together at the top without clanking
warningCommon mistakes
- warningSetting the bench too high and overloading the shoulders
- warningLowering asymmetrically between the two arms
- warningGoing too heavy and losing control late in the set
- warningLetting the elbows drop too low and stretch the shoulder
helpFrequently asked questions
Incline dumbbells or barbell?expand_more
Dumbbells give more range and balance both sides; the barbell lets you load heavier.
What angle for the upper chest?expand_more
Between 30 and 45 degrees; steeper and the front delts do most of the work.
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