Incline Dumbbell Press
A dumbbell press on an incline bench that targets the upper chest and front delts with a free, natural path for each arm.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Set a bench to 30–45 degrees, sit back with dumbbells at shoulder level, palms forward and shoulder blades retracted.
Press the dumbbells up over the upper chest until arms are straight.
Lower them under control to the sides of the upper chest.
Keep elbows slightly tucked rather than flared straight out.
Press back up to the starting position.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Chest up toward the ceiling
Press up and slightly in
Stay tight on the bench
Common mistakes
Bench angle too steep
Arching the lower back off the bench
Cutting the range short
Safety notes
Bring the dumbbells to your thighs before sitting up at the end of a set.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.