Set an adjustable bench to a 30 to 45-degree incline.
Sit on the bench holding a dumbbell in each hand.
Rest the dumbbells on your thighs.
Lie back and position the dumbbells beside your upper chest.
Plant your feet firmly on the floor.
Pull your shoulder blades back into the bench.
Press the dumbbells upward until your arms are fully extended.
Pause briefly at the top.
Lower the dumbbells under control back to the starting position.
Repeat for the desired number of repetitions.
PT Will Duru’s Perspective
The incline dumbbell chest press is one of the best exercises for building the upper chest.
I like this movement because dumbbells allow each side to work independently, which can help reduce strength imbalances between the left and right sides.
The incline angle also places more focus on the upper pectorals, while still training the shoulders and triceps.
Add this exercise to your training if you want a stronger upper chest, better pressing strength, and more balanced chest development.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
Builds upper chest strength
Improves pressing power
Strengthens the shoulders and triceps
Helps reduce left-to-right strength imbalances
Allows a greater range of motion than a barbell
Supports balanced chest development
Useful for muscle growth and strength training
Frequently Asked Questions
Is the incline dumbbell chest press good for beginners?
Yes. Start with light dumbbells and focus on control before increasing the weight.
What muscles does the incline dumbbell chest press work?
It mainly works the upper chest, front deltoids, and triceps.
What angle should the bench be set to?
A 30 to 45-degree incline works well for most people.
Is the incline dumbbell press better than the barbell incline press?
Both are effective. Dumbbells allow more range of motion and help train each side independently.
How many reps should I perform?
Aim for 8 to 12 reps for strength and muscle development