Incline Dumbbell Press
Also known as: Incline DB Press
Upper-chest pressing with a longer range of motion than the barbell and no bar to limit how deep you go.
- Primary
- Upper pectoralis major
- Secondary
- Anterior deltoid, Triceps brachii
- Equipment
- Dumbbell
- Type
- Compound
- Level
- Beginner
How to do it
Set up
- Bench at 30–45°.
- Sit with the dumbbells on your thighs, then kick them up one at a time as you lie back.
- Shoulder blades retracted, feet planted.
- Start with the dumbbells at shoulder level, palms facing forward.
Perform the rep
- Press up and slightly inward until the dumbbells are nearly touching over your upper chest.
- Do not clash them together: keep tension on the chest.
- Lower under control until you feel a stretch across the chest, roughly level with your shoulders.
- Keep your elbows at about 45° from your torso.
Common mistakes
-
Going too heavy to control the descent
The value of dumbbells is the stretch at the bottom. If you are dropping into it rather than lowering, you are getting the fatigue without the stimulus.
-
Pressing in an arc that ends behind the head
Press over the upper chest, not over your face. Drifting back shifts the load to the front delt.
-
Elbows flaring wide at the bottom
Deep stretch plus wide elbows is where shoulder injuries happen. Keep the tuck.
How to programme it
Excellent as a primary press for lifters with cranky shoulders: the free path lets each arm find its own groove.
Variations
- Neutral-grip incline press: palms facing each other, shoulder-friendly
- Flat Dumbbell Press: mid and lower chest emphasis
Frequently asked questions
Is incline dumbbell press better than incline barbell?
For hypertrophy, dumbbells have an edge: greater range of motion and each arm works independently so the stronger side cannot compensate. The barbell allows more absolute load, which suits strength work.
How do I get heavy dumbbells into position safely?
Sit upright with a dumbbell resting on each thigh, then kick one knee up at a time as you lean back, letting the momentum bring the dumbbell to your shoulder. Reverse it to finish: do not just drop them.