Smart Workout Diary

Dumbbell Incline Bench Press

The dumbbell incline bench press is a pressing exercise performed on an inclined bench with a dumbbell in each hand. It primarily trains the upper chest, while the shoulders and triceps assist, supporting upper-body strength and chest development.

Demonstration

Dumbbell Incline Bench Press — demonstration 1
Dumbbell Incline Bench Press — demonstration 2

Instructions

  1. Set the bench to a moderate incline and place the dumbbells beside the bench.
  2. Sit and lie back with your feet firmly on the floor, then bring the dumbbells to shoulder level with palms facing forward.
  3. Set your position by keeping your head, upper back, and hips in contact with the bench; retract your shoulder blades and keep your wrists stacked over your elbows.
  4. Press upward by extending your elbows until the dumbbells are above your upper chest. Keep the weights controlled and avoid forcefully locking the elbows.
  5. Lower slowly until your elbows are slightly below shoulder level or your comfortable range of motion, then repeat. Finish safely by bringing the dumbbells to your thighs before sitting up.
Muscle Group
Upper Chest
Other Muscle Groups
Front Delts, Triceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Choose a moderate incline. A very steep bench can shift more work to the shoulders.
  2. Keep the shoulder blades back and down throughout the repetition rather than allowing the shoulders to roll forward.
  3. Use a controlled range of motion. Lower evenly and stop before discomfort or loss of shoulder position occurs.
  4. Match the load to your control. Select dumbbells you can lower and press without twisting your wrists or arching excessively.
Exercise library