GymDroidIncline dumbbell press from every angle
Incline Dumbbell Press: How to Do It Right
The incline dumbbell press trains the upper chest, the part the flat bench reaches least.
- Works
- Upper pectoralis major
- Also works
- Front deltoids, Triceps
How to do an incline dumbbell press, step by step
- Set the bench to 30 to 45 degrees. The lower end keeps more work on the chest.
- Sit with the dumbbells standing on your thighs. Lie back and use your knees to help bring them up to your chest.
- Plant your feet, pull your shoulder blades back and down, and keep a small arch in your upper back.
- Press the dumbbells up over your shoulders, palms forward or turned slightly in.
- Lower with control to the sides of your upper chest, elbows about 45 to 60 degrees from your body and forearms vertical.
- Go down until you feel a stretch across your chest, then press up and slightly in. Stop just before the dumbbells touch.
- After the last rep, bring the dumbbells to your chest, sit up and rest them on your thighs.
Common incline dumbbell press mistakes
- Bench set too steep. Above about 45 degrees it becomes a shoulder press. Stay between 30 and 45.
- Elbows flared wide. Keep them roughly 45 to 60 degrees from your sides, with your wrists over your elbows.
- Shoulders rolling forward at the top. Keep your shoulder blades pinned to the bench, even when your arms are straight.
- Butt lifting off the bench. Keep your hips down and drive your feet into the floor, not up.
- Dumbbells too heavy to control at the bottom. Pick a pair you can lower in 2 seconds and stop with control.
Alternatives: barbell, machine, at home
Same muscles, different equipment.
Good to know
Incline dumbbell press from every angle
You lie on a bench set to 30 to 45 degrees and press two dumbbells from the sides of your chest to straight arms over your shoulders. Dumbbells let each arm move on its own and go a little deeper than a bar, which gives the chest a good stretch. Below is how to get the dumbbells into place, the right bench angle and the mistakes that turn it into a shoulder exercise.
Muscles worked
The incline puts more of the work on the upper part of the pectoralis major, often called the upper chest. The front deltoids help more than on a flat bench, and the triceps straighten your arms at the top.
Sets and reps for upper chest growth
Do 3 to 4 sets of 8 to 12 reps with 1.5 to 2 minutes of rest. Use it after your main bench press, or as the first chest exercise on a day without one. Move up to the next pair of dumbbells once you get 12 clean reps on every set. Getting heavy dumbbells into place is the hard part, so ask for a hand off when you need one.
What angle should an incline bench be?
Most people feel the upper chest best around 30 degrees. At 45 degrees the front delts take more of the load, and above that the lift turns into a shoulder press. If your gym bench has fixed notches, pick the one closest to 30. Try a few sets at each setting and keep the one where you feel your chest working most.
Alternatives: barbell, machine, at home
The incline barbell bench press lets you load heavier, and an incline chest press machine is easy to learn. At home, push ups with your feet raised on a step or a couch train the upper chest too.
Plans with the incline dumbbell press
The incline dumbbell press is the swap for the incline bench press on Day C of Full Body Foundation, a 3 day gym plan. Log every set and the plan sets your next weight. On iPhone and Android.
Full Body Foundation · Curves & Confidence · Dumbbell Home Essentials
What angle should the bench be for incline dumbbell press?
Between 30 and 45 degrees. Around 30 degrees keeps the most work on the upper chest.
Does the incline dumbbell press work the upper chest?
Yes. The incline puts more work on the upper part of the chest than a flat press does. The front delts and triceps help.
Is incline dumbbell press better than incline barbell press?
Dumbbells give a longer range and let each arm work alone. The barbell lets you lift more. Both build the upper chest, so pick the one that feels best on your shoulders.
Should I do incline or flat bench first?
Do first whatever matters most to you. If your upper chest lags, start with the incline press while you are fresh.
Can I do incline dumbbell press at home?
Yes, with an adjustable bench and a pair of dumbbells. Without a bench, push ups with your feet raised train a similar angle.
Plans with the incline dumbbell press
The incline dumbbell press is the swap for the incline bench press on Day C of Full Body Foundation, a 3 day gym plan.
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