The dumbbell palms in incline bench press is a strength exercise targeting the tricep, with secondary emphasis on the chest and shoulders. It is performed on an incline bench with dumbbells, using a palms-in grip to keep the elbows close to the body, which increases tricep activation.
Also Works
ChestShoulders
How to Perform
1
Set up an incline bench at a 45 degree angle.
2
Sit on the bench with your back against the backrest and feet flat on the ground.
3
Hold a dumbbell in each hand with an overhand grip, palms facing inwards.
4
Extend your arms straight up above your chest, keeping a slight bend in your elbows.
5
Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body.
6
Pause for a moment at the bottom, then press the dumbbells back up to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Keep your palms facing each other (neutral grip) throughout the entire range of motion for consistent tricep emphasis.
•Lower the dumbbells until they're alongside your ribcage, elbows tucked at about 30-45 degrees from your torso.
•Press the dumbbells straight up and slightly inward, bringing them close together at the top for a stronger tricep contraction.
Common Mistakes
•Letting the wrists rotate outward at the top of the press, which changes the muscle emphasis to the chest.
•Flaring the elbows wide, which reduces tricep activation and increases shoulder stress.
•Setting the incline too steep (above 45 degrees), turning this into primarily a shoulder exercise.
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