Dumbbell Incline Bench Press
Auto DetectedDumbbell incline press that targets upper chest, anterior deltoids, and triceps to build upper body strength and muscle mass; commonly scaled by adjusting weight and bench angle.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Abs
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Adjust incline bench to 30-45 degrees. Sit with dumbbells on thighs, lie back, and kick dumbbells to shoulder level with palms facing forward.
- Retract shoulder blades and brace core.
- Inhale and lower dumbbells to sides of upper chest with elbows at 45 degrees.
- Pause briefly at bottom.
- Exhale and press dumbbells up, squeezing chest.
- Keep elbows slightly bent at top.
- Repeat for reps, then rack dumbbells on thighs to sit up.
Coaching Tips
Form Cues
- Elbows at 45 degrees
- Squeeze shoulder blades
- Push through chest
- Keep feet planted
- Avoid arching back
Breathing
Inhale during lowering phase; exhale forcefully while pressing up and brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until upper arms parallel to floor or elbows slightly below shoulders; press until arms nearly extended without locking elbows.
Safety
Safety Notes
- Use weights allowing full control
- Maintain 30-45 degree bench angle
- Engage core to protect back
- Avoid dropping dumbbells
- Consult professional for shoulder issues
Spotting
Spot from sides by assisting on dumbbells during press if needed; recommended for heavy sets over 80% max.
Common Mistakes
- Flaring elbows wide
- Bouncing weights off chest
- Using momentum to press
- Shrugging shoulders
- Excessive lower back arch
When to Avoid
- Acute shoulder impingement
- Pectoral strain
- Elbow tendonitis
Flexibility Needed
- Shoulder flexion to 150 degrees
- Thoracic extension
Build Up First
- Master flat dumbbell press form
- Proper hip hinge and brace technique
Also known as
Incline Dumbbell Press, DB Incline Press, Incline DB Bench Press
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