The dumbbell incline palm-in press is a chest exercise performed on an incline bench with dumbbells, focusing on the upper pectorals while also engaging the shoulders and tricep. The palms face each other throughout the movement, which can reduce shoulder strain and emphasize the inner chest.
Also Works
ShouldersTriceps
How to Perform
1
Set up an incline bench at a 45 degree angle.
2
Sit on the bench with a dumbbell in each hand, palms facing each other.
3
Plant your feet firmly on the ground and keep your back straight against the bench.
4
Start with the dumbbells at shoulder level, elbows bent and palms facing each other.
5
Press the dumbbells up and away from your body, extending your arms fully.
6
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Keep your palms facing each other throughout the entire press to shift emphasis toward the inner chest fibers and reduce shoulder strain.
•Drive the dumbbells together slightly at the top of each rep to maximize the chest squeeze with the neutral grip.
•Plant your feet firmly and maintain a slight arch in your lower back to create a stable pressing foundation on the incline.
Common Mistakes
•Letting the elbows flare out wide, which defeats the purpose of the neutral grip and increases shoulder joint stress.
•Setting the bench too steep (above 45 degrees), which turns this into more of a shoulder press than a chest exercise.
•Rotating the wrists during the press so palms end up facing forward, losing the neutral grip benefit.