Incline Dumbbell Press

Setup

1. Set an adjustable bench to a 15-45 degree incline.
2. Sit on the bench with a dumbbell in each hand, resting them on your thighs.
3. Lie back, using your thighs to help hoist the dumbbells to shoulder height.
4. Position dumbbells just outside your shoulders, palms facing each other or slightly forward.

How to perform the Incline Dumbbell Press

1. Press the dumbbells upward and slightly inward until your arms are fully extended.
2. Do not let the dumbbells touch at the top to maintain tension.
3. Slowly lower the dumbbells back down to the starting position.
4. Control the descent, feeling a stretch in your upper chest.
5. Repeat for the desired number of repetitions.

Trainer form cues

• Keep your feet flat on the floor for stability.
• Maintain a slight arch in your lower back, pressing your upper back into the bench.
• wrists straight.
• Focus on squeezing your upper chest at the top of the movement.
• Control the weight throughout the entire range of motion.

Common mistakes

• Too steep incline: Reduces chest activation, increases shoulder strain. Fix: Lower the bench incline to 15-30 degrees.
• Flaring elbows too wide: Puts stress on shoulder joints. Fix: Keep elbows slightly tucked, about 45 degrees from your body.
• Bouncing the weight: Reduces muscle tension and can cause injury. Fix: Lower the weight slowly and with control.
• Lowering too far: Overstretches shoulders. Fix: Stop when dumbbells are even with your chest.
• Letting dumbbells touch at the top: Releases tension. Fix: Keep dumbbells slightly apart at the top.

Muscles worked

Primary: Pectoralis Major (Upper)

Secondary: Anterior Deltoids, Triceps

Recommended rep ranges

Breathing and tempo

Breathing: Inhale as you lower the dumbbells, and exhale as you press them upward.

Tempo: 2-1-2-0 (2 seconds down, 1 second pause, 2 seconds up, 0 second pause)

Incline Dumbbell Press FAQs