Upper body · Chest

Incline dumbbell press

Incline dumbbell press technique, ideal bench angle, how to get the dumbbells into position, common mistakes and how it differs from the bench press.

The incline dumbbell press is done on a bench with the back raised and emphasizes the upper chest. Because you use dumbbells, each arm works independently: side-to-side differences get corrected and the path is more natural for the shoulder than with a barbell.

Muscles worked

The pectoralis major, especially its clavicular (upper) portion. The front delts work more than in the flat press, and the triceps finish the elbow extension.

How to do it

1. Set the bench to about 30°. More than 45° turns it into a shoulder press.
2. Sit with the dumbbells resting on your thighs and, as you lie back, kick them up to the sides of your chest.
3. Pull your shoulder blades together and set your upper back firmly on the bench.
4. Press the dumbbells up, bringing them slightly together at the top without clanking them.
5. Lower under control until your elbows are slightly below the bench, forearms vertical.

Common mistakes

• Bench too steep, which shifts the work to your shoulders.
• Lowering the dumbbells too far and flaring the elbows out, stressing the shoulder.
• Dropping the dumbbells at the end. Bring them to your chest and sit up with them on your thighs.
• Losing your shoulder-blade position in the last reps.

Variations and progression

With a barbell you can use more load. The machine version is a good alternative if stabilizing is hard. Use 8–12 reps and move up to the next pair of dumbbells once you complete all sets.

Precautions

It loads the shoulder, elbow and wrist. A neutral grip (palms facing each other) is usually more comfortable for sensitive shoulders.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Pec deck fly · Fly
  • Shoulder
• Cable crossover · Fly
  • Shoulder
• Machine chest press · Horizontal push
  • Shoulder
  • Elbow

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.