Incline Dumbbell Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Sit on the incline bench, place the dumbbells on your thighs, and kick them up to your chest as you lie back.
• Retract your shoulder blades, plant your feet firmly on the floor, and hold the weights above your upper chest.
• Lower the dumbbells to the sides of your chest, keeping your elbows tucked at a 45-to-60-degree angle.
• Press the weights powerfully upward and slightly inward without letting the dumbbells clank together at the top.

Common mistakes

• Clanking the dumbbells together at the top, which releases tension from the chest muscles.
• Flaring the elbows straight out to the sides, placing excessive shear stress on the shoulder joints.
• Allowing the lower back to arch excessively and lifting the hips off the bench.

Frequently asked questions

What are the benefits of using dumbbells instead of a barbell for incline pressing?

Dumbbells allow for a freer range of motion, helping to balance unilateral strength discrepancies and reducing shoulder strain.

What is the recommended bench angle for the incline dumbbell press?

A bench angle of 30 to 45 degrees is ideal to target the upper chest without overworking the shoulders.

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