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Incline Dumbbell Bench Press
An inclined press that biases the upper chest while allowing independent arms and a deeper stretch.
ChestDumbbellIncline press
GoLightWeight mediaincline-dumbbell-bench-press
Demonstration coming soon
Primary
Pectoralis major (clavicular head)
Secondary
Anterior deltoidsTricepsUpper back
Equipment
Dumbbell
Pattern
Incline press
Setup
- 01Set the bench to roughly 30 to 45 degrees.
- 02Sit with the dumbbells on the thighs before lying back.
- 03Kick the dumbbells up and set the shoulder blades against the pad.
- 04Start with the dumbbells at upper-chest height with wrists stacked over elbows.
Execution
- 01Lower both dumbbells under control toward the upper chest.
- 02Let the elbows travel down to a comfortable stretch without losing shoulder position.
- 03Keep forearms near vertical as the weights descend evenly.
- 04Press up and slightly in until the dumbbells finish nearly together over the upper chest.
Checkpoints
- -Both dumbbells move at the same speed.
- -Elbows stay angled, not flared straight out.
- -Shoulder blades stay set against the pad.
- -Range is deep but stays under control.
Common mistakes
- -Setting the bench too steep and turning it into a shoulder press.
- -Letting the dumbbells drift too wide at the bottom.
- -Clanging the weights together to rest at the top.
- -Arching off the bench to push past a controllable range.
Programming notes
- -Use 3 to 4 sets of 8 to 12 reps.
- -Works well as a primary chest movement or after flat pressing for upper-chest volume.
- -A moderate incline near 30 degrees biases the upper chest while limiting shoulder strain.
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