HyperBody
Exercise library · Chest

Incline Dumbbell Bench Press.

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

IntermediateDumbbells, Incline Bench
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Upper chest
Secondary
Front delts · Triceps
The play-by-play

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.

What separates good from great

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.