Dumbbell Incline Bench Press 10s · no sound

Dumbbell Incline Bench Press

An inclined dumbbell press that targets the upper chest, front delts, and triceps — the cornerstone upper-chest lift.

Primary muscle
Chest
Equipment
Dumbbell
Difficulty
Beginner
Movement
Push
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How to do it

  1. Set a bench to a 30 to 45 degree incline and sit with a dumbbell resting on each thigh.
  2. Kick the dumbbells up to your shoulders one at a time, then lie back with the weights at chest height.
  3. Pull your shoulder blades back and down into the bench with feet planted flat on the floor.
  4. Press both dumbbells straight up until the arms are fully extended and the weights nearly touch overhead.
  5. Lower under control to chest level with elbows tracked at about 45 to 60 degrees from the torso.
  6. Pause briefly at the bottom, then press back up powerfully, finishing each rep with a strong lockout.

Common mistakes

  • Letting the elbows flare straight out, which strains the front shoulders and shifts work off the chest.
  • Setting the bench too steep, which turns the press into a shoulder press and loses the upper-chest focus.
  • Bouncing the dumbbells at the bottom or stopping short, missing the productive stretch on the chest.
  • Pressing the dumbbells out wide rather than straight up, which destabilizes the lift and shortens the press.

Muscles worked

Primary
Chest
Secondary
Front DeltsTriceps

Good to know

What muscles does the Dumbbell Incline Bench Press work?
Mainly the chest. It also works the front delts and triceps.
What equipment do you need for the Dumbbell Incline Bench Press?
It uses dumbbells. Without it, the Bodyweight Knee Push Ups and the Cable Bench Press train the same muscles the same way.
Is the Dumbbell Incline Bench Press good for beginners?
GymVim rates it beginner.

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