Incline Dumbbell Press
Upper chest, front shoulders and triceps2 dumbbells and a bench
The incline dumbbell press is a press with the bench set to about 30 degrees. It shifts the work toward your upper chest and front shoulders.
How to do the Incline Dumbbell Press
- Set the bench to about 30 degrees and sit back with your shoulder blades pinched.
- Hold the dumbbells at your upper chest, palms facing forward.
- Press up over your upper chest, finishing with your arms straight.
- Lower under control until the dumbbells are just outside your chest.
Common mistakes
- The bench is too steep. Past roughly 45 degrees it becomes a shoulder press, so stay near 30.
- Your elbows flare wide. Keep them about 45 degrees from your torso.
- Your lower back arches off the bench. Plant your feet and keep your ribs down.
With a bench or without
With a bench: set an adjustable bench to 30 degrees. If it only has fixed settings, use the lowest incline.
Without a bench: do feet-elevated push-ups, which load the upper chest in a similar way.
Easier and harder versions
Easier: Lower the bench angle toward flat or use lighter dumbbells.
Harder: Lower for three seconds or move up in weight once you hit the top of the rep range.