What is the Dumbbell Incline Press?
The Dumbbell Incline Press is a pressing exercise where you lie on an incline bench and press two dumbbells up over your upper chest. It mainly trains your chest, especially the upper part, along with your front deltoids and triceps.
Quick facts
- Level: Intermediate
- Equipment: Dumbbells and an adjustable bench
- Movement pattern: Incline push
- Force: Push
- Type: Compound
- Sides: Both arms together
Muscles worked
Primary muscles
- Chest (pectoralis major, upper part)
- Front deltoids
- Triceps
Secondary muscles
- Serratus anterior
Tilting the bench up shifts more of the work to the upper chest and front deltoids than a flat press does.
How to do the Dumbbell Incline Press
- Setup: Set an adjustable bench to a 30 to 45 degree incline.
- Setup: Sit on the bench with a dumbbell in each hand. Lie back and bring the dumbbells beside your upper chest.
- Start: Plant your feet firmly on the floor. Pull your shoulder blades back into the bench.
- Move: Press the dumbbells up over your upper chest until your arms are straight.
- Move: Pause briefly at the top.
- Return: Lower the dumbbells under control back to the sides of your upper chest.
Coaching cues
- Keep your shoulder blades pinned to the bench.
- Press up over your upper chest, not your face.
- Lower slowly and with control.
Common mistakes
- Setting the bench too steep. Keep the incline between 30 and 45 degrees. A steeper bench turns it into more of a shoulder press.
- Flaring the elbows wide. Keep your elbows slightly tucked, at an angle to your body rather than straight out to the sides.
- Letting the dumbbells drift apart or crash together. Press in a smooth line and stop just before the dumbbells touch at the top.
- Arching off the bench. Keep your hips and upper back on the bench as you press.
Easier and harder options
- Harder: Barbell Incline Press. A barbell lets you handle more total load once you can control the dumbbells well.
Training focus and energy demand
People mostly use this press to build upper-chest and shoulder strength and muscle size. Dumbbells let each arm work on its own, which can help you spot a weaker side.
Your energy comes from several systems working together, and the share of each changes with load, speed, set length and rest. Heavy, short sets lean on fast energy stored in the muscle. Longer sets with short rests lean more on aerobic energy. Hard efforts that last from several seconds to a few minutes also rely heavily on energy your muscles make quickly from carbohydrate.
FAQs
What incline angle should I use?
Most people use a bench set between 30 and 45 degrees. Lower angles feel closer to a flat press. Higher angles bring in more front deltoid.
How do I get the dumbbells into position safely?
Rest the dumbbells on your thighs as you sit down. Lie back and use your knees to help lift them to your chest one at a time.