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Incline Dumbbell Press

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 Press

  1. Step 1. Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
  2. Step 2. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
  3. Step 3. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  4. Step 4. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
  5. Step 5. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
  6. Step 6. Repeat the movement for the prescribed amount of repetitions.
  7. Step 7. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

Sample sets & reps for Incline Dumbbell Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

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 →

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