Dumbbell Incline Press
The dumbbell incline press is a press on a bench set to a low incline that works your chest, especially the upper chest, with help from your front delts and triceps.
ChestDumbbellCompoundBoth sides
How to do a dumbbell incline press
- Set the bench to a low incline of about 15–30° and sit with a dumbbell on each thigh.
- Lie back and bring the dumbbells to the sides of your upper chest, feet flat on the floor.
- Press the dumbbells up until your arms are straight over your upper chest.
- Lower them slowly back to the sides of your upper chest and repeat.
- After your last rep, lower the dumbbells beside your chest, bring your knees up to meet their ends, and rock forward to sit with the dumbbells supported on your thighs.
Tips
- Keep your forearms roughly vertical at the bottom.
- Keep your shoulder blades pulled back against the bench.
Common mistakes
- Setting the bench so steep that it becomes a shoulder press.
- Lifting your hips off the bench to finish a rep.
Dumbbell Incline Press muscles worked
Main: Chest; also: Front delts, Triceps.
Sets and reps
3 × 8–12
Alternatives
FAQ
What bench angle is best for the incline press?
A low incline of about 15–30° keeps the work on your upper chest.
Should I do incline or flat press first?
Start with the one you most want to improve; you'll be strongest on the first press of the day.