The dumbbell incline bench press is a compound upper body exercise that targets the upper portion of the pectoral muscles, with additional emphasis on the shoulders and tricep. It is performed on an incline bench using dumbbells, requiring stability and control throughout the movement.
Also Works
ShouldersTriceps
How to Perform
1
Set up an incline bench at a 45 degree angle.
2
Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench.
3
Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height.
4
Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 90 degree angle.
5
Push the dumbbells back up to the starting position, fully extending your arms.
6
Repeat for the desired number of repetitions.
Pro Tips
•Set the bench at 30-45 degrees. Lower the dumbbells to the sides of your upper chest, just below the collarbone, to target the upper pec fibers.
•Retract and depress your shoulder blades into the bench before pressing. This stabilizes the shoulder joint and increases chest engagement.
•Press the dumbbells up and slightly inward so they converge at the top above your upper chest.
Common Mistakes
•Setting the bench angle too high (above 45 degrees), which turns this into a shoulder press rather than an upper Chest Press.
•Letting the dumbbells drift over the lower chest or belly during the press, which negates the incline angle.
•Not retracting the shoulder blades, which destabilizes the shoulders and reduces chest involvement.