Chest / Beginner / Compound (multi-joint)

Incline Dumbbell Press

A dumbbell press on an incline bench that emphasizes the upper chest and front delts.

At a glance

Primary

Chest, Front delts

Secondary

Triceps

Equipment

Dumbbells, Bench

Movement pattern

Horizontal push

Level

Beginner

Type

Chest, Compound (multi-joint)

How to do it

1. Sit on an incline bench set to 30-45 degrees, holding dumbbells above your upper chest with arms extended.
2. Lower the dumbbells to the sides of your upper chest.
3. Press them back up until your arms are straight.
4. Repeat for the desired reps.

Tips

• Keep the shoulder blades retracted against the bench.
• Do not let the elbows flare straight out to the sides.

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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