Chest · Compound

Incline Dumbbell Press

A dumbbell press on an incline bench for upper-chest development with a free range of motion.

MAIN MUSCLE
Upper chest
ALSO WORKS
Front delts, Triceps
EQUIPMENT
Dumbbell, Incline bench
LEVEL
Beginner
REPS
8-12
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set the bench to about 30 degrees and bring the dumbbells to your shoulders.

  2. Pin the shoulder blades back and plant your feet.

  3. Press the dumbbells up and slightly together over the upper chest.

  4. Lower under control until the hands are level with the upper chest.

COMMON MISTAKES

  • Flaring elbows to 90 degrees; tuck them to roughly 45-70 degrees from the torso.
  • Losing shoulder-blade retraction; pin the blades back and down before the first rep.
  • Bouncing the weight; control the descent and pause lightly at the bottom.

TIPS

  • Drive your feet into the floor and push yourself away from the weight.

QUESTIONS

Which muscles does Incline Dumbbell Press work?

The main muscle is Upper chest. It also works Front delts, Triceps.

How many reps should I do?

FORGE suggests 8-12 reps for Incline Dumbbell Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Incline Dumbbell Press?

These train the same muscles: Incline Barbell Bench Press, Smith Machine Incline Press, Low-to-High Cable Fly.