Gym

Incline Dumbbell Press

A press performed on a 30-45 degree bench that shifts emphasis to the upper chest and front delts. Dumbbells allow a natural path and an honest full range.

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Suggested use

Sets

Reps

8-12

Rest

2m 00s

Gym

Intermediate

Hypertrophy

Strength

Push

Muscles worked

Primary

Upper chest

Secondary

Front delts

Triceps

Chest

Equipment

Dumbbell

Bench

How to do it

Set the bench to a 30-45 degree incline and sit with a dumbbell on each thigh.
Kick the dumbbells up one at a time as you lie back, ending with them at chest level.
Plant your feet, tuck your shoulder blades down and back into the pad.
Press the dumbbells up and slightly together until your arms are extended over your upper chest.
Lower under control until you feel a comfortable stretch across the chest.
Keep the wrists stacked over the elbows throughout.
Finish the set by bringing the dumbbells back to your thighs as you sit up.

Common mistakes

Setting the incline too steep, which turns it into a shoulder press.
Flaring the elbows straight out to the sides at the bottom.
Bouncing out of the stretch instead of pausing under control.
Arching the lower back off the bench to grind out reps.

Safety first

Use the leg kick-up technique to get heavy dumbbells into position safely.
Do not drop dumbbells from the top — lower them to your thighs or ask for help.
Progress load gradually; shoulder-friendly pressing lives inside a controlled range.