Dumbbell Incline Bench Press
Auto DetectedA compound pressing movement on an incline bench targeting the upper chest and anterior deltoids, used to build strength and size in the shoulder girdle and pectorals.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Accessory Muscles
Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Long Head
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-180 seconds • Use longer rest periods for heavier strength sets.
How to Perform
Adjust an incline bench to 30–45 degrees. Sit down and place feet flat on the floor. Use your legs to kick the dumbbells up to the starting position above your chest, palms facing forward.
- Brace your core and inhale deeply while maintaining a slight arch in your lower back.
- Slowly lower the dumbbells towards your upper chest, keeping elbows tucked at a 45-degree angle.
- Pause briefly when the dumbbells reach chest level or slightly below.
- Exhale and forcefully press the dumbbells back up until arms are fully extended but not locked out.
- Control the weight and repeat the movement for the prescribed repetitions.
Coaching Tips
Form Cues
- Tuck elbows 45 degrees
- Control the lowering
- Squeeze the chest up
- Shoulders pinned back
Breathing
Inhale on the eccentric (lowering) phase and brace tightly; exhale as you press the dumbbells upward (concentric phase).
Tempo
3-0-1
Range of Motion
Lower the dumbbells until the handle is near chest level, creating a stretch in the upper pectorals. Press until the arms are fully extended.
Safety
Safety Notes
- Do not lock out elbows fully at the top of the movement.
- Ensure the bench is stable and set properly before lifting.
- Use appropriate weight to maintain strict form.
Spotting
A spotter can stand behind the bench and assist by placing hands under the lifter's elbows or wrists during the ascent if failure occurs.
Common Mistakes
- Elbows flare too wide
- Bouncing weight off chest
- Lifting the head off the bench
- Pressing too quickly
When to Avoid
- Acute shoulder impingement or pain
- Severe rotator cuff injury
- Uncontrolled high blood pressure
Flexibility Needed
- Good shoulder external and internal rotation range
- Sufficient thoracic extension
Build Up First
- Ability to stabilize shoulders during pressing movements
- Competence in basic flat dumbbell press
Also known as
Incline Dumbbell Press, Incline Dumbbell Chest Press
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