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Dumbbell Single-Arm Incline Bench Press

Intermediate

A unilateral incline dumbbell press targeting the upper chest, anterior deltoids, and triceps while enhancing core stability and addressing imbalances; used for strength, hypertrophy, and coordination in upper body pushing.

About Exercise

Equipment

Dumbbells, Incline Bench

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Chest, Shoulders

Secondary Muscles

Abs, Obliques

Popularity Score

Goals

Strength

Hypertrophy

Training Style

Bodybuilding

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Yes

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Chest

10/10

Upper Chest

Shoulders

8/10

Anterior Delts

Triceps

7/10

Lateral Head, Medial Head

Abs

4/10

Obliques

4/10

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-90 seconds

How to Perform

Set an adjustable incline bench to 30-45 degrees. Lie back with feet flat on the floor wider than shoulder-width, holding one dumbbell extended above your upper chest with a neutral or pronated grip.

Brace your core and retract your shoulder blades.
Inhale and lower the dumbbell in a controlled arc toward your upper chest, elbow at 45 degrees to torso.
Lower until elbow is slightly below bench level or you feel a chest stretch.
Exhale and press the dumbbell upward, extending arm fully without locking elbow.
Squeeze chest at the top.
Repeat reps on one side, then switch arms.

Coaching Tips

Form Cues

Keep core tight
Elbow tucked at 45 degrees
Press through chest
Avoid torso rotation
Shoulder blades retracted

Breathing

Inhale during the lowering phase; exhale as you press the weight up while bracing your core.

Tempo

3-1-1

Range of Motion

Lower until elbow is slightly below bench height with chest stretched; press until arm is nearly straight above shoulder.

Safety

Safety Notes

Start with light weight to master stability
Stop if shoulder pain occurs
Keep feet planted for base
Avoid excessive back arch
Control descent to protect shoulders

Spotting

Spot from behind or at wrist/elbow; assist on press if needed, but unilateral nature reduces heavy spotting requirement; use safeties for heavier loads.