Incline Dumbbell Press

The incline dumbbell press is a compound push movement that primarily builds the Upper Chest, with help from the front deltoids, triceps.

LevelBeginner
TypeCompound / Push
GearDumbbells, Incline Bench
XP Yield+400

How to perform it

  1. Set an adjustable bench to 30 degrees and sit back with a dumbbell in each hand on your thighs.
  2. Kick the dumbbells up to shoulder height as you lie back, palms facing forward.
  3. Press both dumbbells up until they nearly touch over the upper chest, elbows slightly tucked.
  4. Lower under control until your elbows are level with the bench, then press again.

Common mistakes

  • Setting the incline too steep (45+ degrees), which shifts the work to the front delts.
  • Letting the dumbbells drift over the face instead of the upper chest.
  • Clashing the dumbbells at the top and losing tension.

Sets & reps

3-4 sets of 8-12 reps.

Variations

  • Incline Barbell Press
  • Low-Incline Press
  • Neutral-Grip Incline Press

Recommended gear

adjustable dumbbells — read review adjustable bench — read review

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