Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Incline Guillotine Bench Press
Incline dumbbell press with flared elbows that targets upper chest for hypertrophy, emphasizing deep stretch and contraction; used to build upper pec definition with controlled lighter loads.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs
Popularity Score
5
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
10/10Upper Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust incline bench to 30-45 degrees. Sit with dumbbells on thighs, lie back, and kick dumbbells up to extend arms above upper chest with palms forward.
- Inhale and lower dumbbells slowly toward upper chest, flaring elbows wide to sides.
- Pause briefly at bottom for stretch without touching body.
- Exhale and press dumbbells up powerfully, squeezing upper chest at top.
- Extend arms fully without locking elbows.
- Repeat with control, maintaining tension on chest.
Coaching Tips
Form Cues
- Flare elbows wide
- Squeeze upper chest
- Control the descent
- Feet planted firm
- Shoulder blades retracted
Breathing
Inhale deeply during lowering phase while bracing core; exhale forcefully during press.
Tempo
3-1-1
Range of Motion
Lower dumbbells until upper chest is stretched, just above collarbone; press to full arm extension above upper chest.
Safety
Safety Notes
- Avoid if shoulder pain or instability exists
- Use lighter weights to prioritize form
- Do not lower dumbbells toward neck
- Stop if rotator cuff discomfort arises
- Ensure stable bench setup
Spotting
Spotter optional for dumbbells; assist by supporting elbows if needed, or have safety pins for barbell variations. Not typically spotted like barbell due to free weight path.
Common Mistakes
- Flaring elbows too aggressively causing shoulder strain
- Using momentum instead of control
- Lowering too fast on eccentric
- Locking elbows at top
- Arching back excessively
When to Avoid
- Shoulder impingement
- Rotator cuff injuries
- Recent shoulder surgery
Flexibility Needed
- Shoulder flexion beyond 90 degrees
- Adequate thoracic mobility
Build Up First
- Mastery of standard incline dumbbell press
- Strong shoulder stability
- Familiarity with elbow flaring technique
Also known as
Incline Guillotine Dumbbell Press, Dumbbell Upper Chest Guillotine Press, Guillotine Incline Dumbbell Bench
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Decline Guillotine Bench Press
Dumbbells, Decline Bench
Chest
Dumbbell Incline Bench Press
Dumbbells, Incline Bench
Chest
Dumbbell Single-Arm Incline Bench Press
Dumbbells, Incline Bench
Chest
Dumbbell Incline Close-Grip Bench Press
Dumbbells, Incline Bench
Chest
Smith Machine Guillotine Bench Press
Smith Machine, Flat Bench
Chest
Dumbbell Bench Press
Dumbbells, Flat Bench
Chest
Dumbbell Decline Bench Press
Dumbbells, Decline Bench
Chest
Barbell Incline Bench Press
Barbell, Incline Bench
Chest
Dumbbell Incline Bench IYT
Dumbbells, Incline Bench
Shoulders, Traps
Kettlebell Incline Bench Press
Kettlebell, Incline Bench
Chest
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
