Strength Training · Bodybuilding
Incline Dumbbell Bench Press
The incline dumbbell bench press is a chest press performed on an angled bench. It emphasizes the upper chest while also training your shoulders and triceps.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Set the bench backrest to a 15–30-degree incline.
- Sit with your feet flat on the floor and the dumbbells resting upright on your thighs.
- Recline onto the backrest with a controlled thigh assist to guide the dumbbells toward your shoulders.
- Draw your shoulder blades gently back against the pad.
- Hold the dumbbells beside your upper chest with your palms facing forward.
- Press the dumbbells upward and slightly inward until your arms are straight.
- Lower the dumbbells beside your upper chest until your elbows are roughly level with your torso.
Form cues
- Stack your wrists over your elbows.
- Keep your hips on the pad.
- Exhale as you press.
- Lower slower than you lift.
Common mistakes
- Flaring your elbows wideKeep your upper arms about 30–60 degrees from your torso rather than pointing straight out sideways.
- Clanking the dumbbells togetherFinish with the dumbbells above your shoulders, leaving space between them.
- One arm racing aheadReduce the weight until both dumbbells move together through the same range.
Safety
Heavy loads or an uncontrolled descent can strain your shoulders. Losing control of a dumbbell can cause it to fall onto your chest or face, especially as you fatigue.
- Check that the bench adjustment is fully locked before lifting.
- Start with a light warm-up set to check your comfortable range.
- Stop before you lose control, leaving enough strength to put the dumbbells down safely.
- At the end of the set, bring the dumbbells toward your thighs as you rock upright rather than dropping them sideways.
If you have shoulder pain or a history of shoulder instability, use a lighter, shorter-range press and seek guidance from a physiotherapist if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Adjustable Bench
- Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves about two good repetitions in reserve.