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How to do it
- Set a bench to a 30 to 45 degree incline and sit with a dumbbell resting on each thigh.
- Kick the dumbbells up to your shoulders one at a time, then lie back with the weights at chest height.
- Pull your shoulder blades back and down into the bench with feet planted flat on the floor.
- Press both dumbbells straight up until the arms are fully extended and the weights nearly touch overhead.
- Lower under control to chest level with elbows tracked at about 45 to 60 degrees from the torso.
- 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.