How To Do An Incline Dumbbell Press

The incline dumbbell press is a bench press done on a bench set at an angle, usually 30 to 45 degrees. The incline shifts more of the work toward the upper chest and front shoulders compared to a flat bench press.

Dumbbells give you a longer range of motion and let each arm work independently, which makes this one of the most popular exercises for building the upper chest.

Incline Dumbbell Press Quick Facts

Primary Muscles	Upper chest, front delts
Secondary Muscles	Triceps, middle chest
Equipment	A pair of dumbbells and an adjustable bench
Level	Beginner
Sets And Reps	3-4 sets of 8-12 reps

How To Do An Incline Dumbbell Press

1. Set an adjustable bench to about 30 to 45 degrees.
2. Sit down with a dumbbell on each thigh, then lie back and bring the dumbbells to the sides of your chest.
3. Plant your feet flat on the floor and pull your shoulder blades back and down into the bench.
4. Press the dumbbells up over your upper chest until your arms are straight.
5. Lower them slowly until your elbows are slightly below the bench line and you feel a stretch across your chest.
6. Press back up and repeat.

Incline Dumbbell Press Form Tips

• A lower incline (around 30 degrees) keeps more of the work on the chest. Steeper angles shift it to the shoulders.
• Keep your elbows at roughly 45 degrees from your body, not flared straight out.
• Use your knees to kick the dumbbells up into position when the weights get heavy.
• Keep your shoulder blades pinned to the bench through the whole set.

Common Mistakes To Avoid

• Setting the bench too steep. Above about 45 degrees it becomes more of a shoulder press.
• Bouncing the dumbbells. Control the bottom of each rep rather than rebounding.
• Lifting the hips. Keep your glutes on the bench so the angle stays the same.
• Shrugging the shoulders forward. Letting the shoulders roll forward at the top reduces chest work.

Muscles Worked

The upper (clavicular) fibers of the chest and the front delts press the weight up. The triceps straighten the elbows, and the rest of the chest assists.

Incline Dumbbell Press Variations

• Dumbbell Bench Press: The flat-bench version for overall chest work.
• Incline Barbell Press: Lets you load heavier.
• Low-To-High Cable Fly: Isolates the upper chest.
• Push-Up: A bodyweight chest press you can do anywhere.
• Dumbbell Shoulder Press: For when you want more shoulder focus.

How Many Sets And Reps Should You Do?

Start with 3-4 sets of 8-12 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Incline Dumbbell Press At Home

You need dumbbells and an adjustable bench that inclines. A solid bench that locks in at several angles makes it easy to switch between flat, incline and shoulder presses. For a closer look, read our guide to the best adjustable dumbbells.

Frequently Asked Questions

What Angle Is Best For Incline Dumbbell Press?

Around 30 to 45 degrees. Many lifters find 30 degrees hits the upper chest while keeping the shoulders comfortable.

Is Incline Press Better Than Flat Bench?

Neither is better overall. Incline puts more emphasis on the upper chest, so most programs include both.

How Low Should You Lower The Dumbbells?

Lower until you feel a stretch in your chest, typically with your elbows slightly below the level of the bench.

More Exercise Guides

• How To Do An Arnold Press
• How To Do A Dumbbell Bench Press
• How To Do A Dumbbell Pullover
• How To Do A Dumbbell Shoulder Press
• How To Do A Lateral Raise
• How To Do A Rear Delt Fly

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.