Incline Dumbbell Bench Press.

How to do it.

1. Step 01

   Lie on an incline bench set at 30-45 degrees, holding dumbbells.

2. Step 02

   Position dumbbells at shoulder height, palms facing forward.

3. Step 03

   Press the dumbbells upwards until your arms are fully extended.

4. Step 04

   Squeeze your upper chest at the top of the movement.

5. Step 05

   Slowly lower the dumbbells back to the starting position.

6. Step 06

   Maintain control and a slight bend in your elbows at the bottom.

Pro cues.

• Keep your shoulder blades retracted and down.

• Control the eccentric phase to maximize muscle stretch.

• Avoid letting the dumbbells touch at the top to maintain tension.

Questions, answered.

What is the Incline Dumbbell Bench Press?

Compound upper body exercise targeting the upper chest, with secondary involvement from the front deltoids and triceps.

What muscles does the Incline Dumbbell Bench Press work?

The Incline Dumbbell Bench Press primarily works your upper chest. It also recruits your front delts and triceps as secondary movers.

What equipment do I need for the Incline Dumbbell Bench Press?

You need dumbbells and an incline bench to perform the Incline Dumbbell Bench Press.

How many sets and reps should I do for the Incline Dumbbell Bench Press?

A typical prescription for the Incline Dumbbell Bench Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Incline Dumbbell Bench Press good for beginners?

The Incline Dumbbell Bench Press is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.