Incline dumbbell press
Also called: incline dumbbell bench press, incline DB press
Press dumbbells on a bench set to a low incline. Works the upper chest.
Bottom: upper chest, front shoulders working.
Main: upper chest, front shoulders Also: triceps
Simplified illustration. Follow the steps and cues for exact form.
Home with bands: no dumbbells or bench? Do Push-up instead.
Bodyweight: no dumbbells or bench? Do Push-up instead.
- Main muscles
- upper chest, front shoulders
- Equipment
- dumbbells, bench
- Level
- Getting the hang of it
- Pattern
- Push
Key cues
- Bench at a low incline, about 30°.
- Shoulder blades squeezed together.
- Lower to the upper chest, elbows about 45° from your body.
How to do it
- Set the bench to a low incline and sit with dumbbells on your thighs.
- Lie back and bring them to your chest.
- Press up over your shoulders.
- Lower with control and repeat. Bring them to your chest to sit up.
Common mistakes
| Common mistake | Fix |
|---|---|
| Bench too steep | Keep it low (about 30°); steeper turns it into a shoulder press. |
Stop if
Stop if you feel sharp or pinching pain in your shoulders or elbows, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: shoulder pain.
By equipment
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.