Incline Dumbbell Press tutorial
The incline dumbbell press is performed on an inclined bench and emphasizes the upper chest and front delts. It helps build a fuller, more balanced chest and suits intermediate lifters who already perform the flat press well.
How to perform
- Set the bench to a 30–45 degree incline.
- Sit down with the dumbbells on your thighs and, as you lean back, bring them to the sides of your upper chest.
- Retract your shoulder blades and plant your feet firmly.
- Press the dumbbells up and slightly inward until your arms are straight over your upper chest.
- Lower the dumbbells under control to the sides of your upper chest.
- At the end of the set, return the dumbbells to your thighs.
Breathing: Inhale as you lower the dumbbells and exhale as you press up.
Key tips
- Don't set the incline above 45 degrees or it becomes a shoulder press.
- Keep your chest up and shoulder blades pinned to the bench.
- Press over your collarbone and upper chest, not over your face.
Common mistakes
- Lifting the lower back and hips off the bench to create an excessive arch.
- Flaring the elbows fully out to the sides.
- Going too heavy and cutting the range of motion short.
Safety: People with front-shoulder pain should lower the incline to about 15–30 degrees or use an incline press machine instead.
ChestPrimary muscle
DumbbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Decline Push-up
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