Incline Dumbbell Bench Press

PushDBBench

Dumbbell press on an inclined bench targeting the upper chest with a freer, more shoulder-friendly bar path than the barbell version.

Demo: Fitness education channel

Sets

3

Reps

8-12

Rest

1:30

Contraindications

None significant at moderate loads.

Setup

Set adjustable bench to 30 degrees. Sit with dumbbells on thighs, kick up to shoulders as you lie back.

Execution

  1. 1Press dumbbells up and slightly together over the upper chest
  2. 2Lower with control to a stretch at the bottom
  3. 3Keep elbows under wrists throughout
  4. 4Avoid excessive arch in the lower back

Key cues

  • Press toward the ceiling above your eyes
  • Squeeze pecs at the top
  • Control the negative
  • Keep feet planted

Common faults

  • Setting incline too steep
  • Banging dumbbells together destroying tension
  • Flaring elbows to 90 degrees
  • Shortening range of motion to move more weight

Tweaks

  • Neutral grip variation
  • Single-arm alternating for core demand
  • Add a pause at the stretch position

Regressions

Incline Push-UpDumbbell Bench Press

Progressions

Incline Barbell Bench Press

Muscles

Primary: Pectoralis Major (Clavicular Head), Anterior Deltoid

Secondary: Triceps Brachii, Core

Sources

Attribution: General S&C canon