How to do a Incline Dumbbell Press
The incline dumbbell press is a pressing movement performed on an angled bench with a dumbbell in each hand. It emphasizes the upper chest while also working the front shoulders and triceps, and because each arm works independently, it helps even out strength differences. It is a great fit for beginners and experienced lifters alike.
- Primary muscles
- Upper chest (clavicular pectoralis major)
- Also works
- Front shoulders (anterior deltoids), Triceps (triceps brachii)
- Equipment
- Dumbbells, Incline bench
- Level
- Beginner
Step by step
- Set an adjustable bench to roughly 30 to 45 degrees and sit down with a dumbbell resting on each thigh.
- Lie back while kicking the weights up one at a time so they arrive at chest level with your palms facing forward.
- Brace your core, plant your feet and draw your shoulder blades back into the bench.
- Press both dumbbells up and slightly inward until your arms are extended above your upper chest.
- Lower the weights slowly along the same path until they sit beside your upper chest and you feel a stretch.
- After the last rep, bring the dumbbells to your chest and sit up with them on your thighs before setting them down.
Coaching cues
- Keep your elbows a little below shoulder height rather than flared straight out.
- Think about squeezing your upper chest as the weights rise.
- Use a slow lowering phase of about two to three seconds.
Common mistakes
Dropping the dumbbells to the floor from the bench
Return the weights to your chest and sit up with them, or lower them carefully to the sides.
Clanking the weights at the top
Stop the dumbbells just short of touching to keep tension on the chest.
Shortened range of motion
Lower until the dumbbells are roughly level with your chest before pressing again.
Sets and reps
Strength
3–4 sets of 5–8 reps
Muscle growth
3–4 sets of 8–12 reps
Endurance
2–3 sets of 15–20 reps
Alternatives
FAQ
Is the incline dumbbell press good for the upper chest?
Yes. The incline angle increases upper chest involvement, and dumbbells allow a deep, natural range of motion that many lifters find effective for growth.
Should I use dumbbells or a barbell for incline press?
Both work well. Dumbbells offer more freedom of movement and train each side independently, while a barbell usually allows heavier loading.
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