Chest / Beginner / Compound (multi-joint)

Incline Neutral-Grip Dumbbell Press

An incline dumbbell press with palms facing each other, building the upper chest, front delts and triceps.

At a glance

Primary

Chest, Front delts

Secondary

Triceps

Equipment

Dumbbells, Bench

Movement pattern

Horizontal push, Overhead push

Level

Beginner

Type

Chest, Compound (multi-joint)

How to do it

1. Sit on an incline bench with a dumbbell in each hand and lie back, holding them above your chest with palms facing each other.
2. Lower the dumbbells to the sides of your upper chest keeping elbows tucked.
3. Press back up until your arms are extended.
4. Repeat under control.

Tips

• Keep your shoulder blades retracted.
• Do not bang the dumbbells together.

Common mistakes

• ✗ Bench set too steep.

  Why it hurts: Above about 45° it becomes a shoulder press with the arms in a less stable position.

  ✓ Instead: Use a bench angle of about 15–30°.

• ✗ Lowering the dumbbells too deep.

  Why it hurts: The front of the shoulder is overstretched at the bottom.

  ✓ Instead: Lower until the dumbbells are about level with the chest, with the elbows slightly below the bench line at most.

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