Incline Dumbbell Bench Press

Setup

1. 01Set the bench to roughly 30 to 45 degrees.
2. 02Sit with the dumbbells on the thighs before lying back.
3. 03Kick the dumbbells up and set the shoulder blades against the pad.
4. 04Start with the dumbbells at upper-chest height with wrists stacked over elbows.

Execution

1. 01Lower both dumbbells under control toward the upper chest.
2. 02Let the elbows travel down to a comfortable stretch without losing shoulder position.
3. 03Keep forearms near vertical as the weights descend evenly.
4. 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.