Home › Exercises › Incline Dumbbell Bench With Palms Facing In

Incline Dumbbell Bench With Palms Facing In

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Chest, with support from Shoulders, Triceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders, Triceps

How to perform Incline Dumbbell Bench With Palms Facing In

  1. Step 1. Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  2. Step 2. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
  3. Step 3. Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
  4. Step 4. Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
  5. Step 5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  6. Step 6. Repeat the movement for the prescribed amount of repetitions.
  7. Step 7. When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

Frequently asked questions

What are the primary muscle groups targeted by this movement?

This exercise primarily targets the upper pectoralis major. The neutral grip shifts some load from the shoulders to the chest while engaging the triceps as secondary movers.

How does the neutral grip affect shoulder mechanics?

A palms-in grip reduces external rotation at the shoulder joint, which can decrease impingement risk. This position is often more comfortable for lifters with existing shoulder sensitivity.

What is a common mistake to avoid during the eccentric phase?

Avoid letting the elbows flare out wide or dropping the weights too quickly. Maintain a tucked elbow position and control the descent to keep constant tension on the chest fibers.

How should a beginner progress with this exercise?

Beginners should start with a moderate incline of 30 degrees to master the movement pattern. Focus on a full range of motion with lighter weights before increasing load or incline angle.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a controlled tempo. This range provides sufficient volume and metabolic stress for muscle growth in the upper chest.

Sample sets & reps for Incline Dumbbell Bench With Palms Facing In

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell
  • Behind Head Chest Stretch — stretch

See all Chest exercises →

Want a workout that includes Incline Dumbbell Bench With Palms Facing In and 870+ other exercises? Try the AI Planner — 2 weeks free