The how to incline dumbbell press is a free-weight exercise designed to target the chest, shoulders, and triceps, hitting each side of the body independently. This exercise is a great way to focus and define your upper-chest muscles.
Unlike the traditional flat bench press, the incline press shifts the focus of the movement to the upper part of the pectoral muscle group and the front of the shoulders. This allows for more significant hypertrophy (muscle growth) of the upper chest when performed regularly.1
The incline dumbbell press is designed to increase chest strength and size, so it is usually included in a well-rounded, intermediate strength training program. If you divide your weekly workouts by body part, include this chest exercise on your upper-body or chest day after exercises like pushups or the flat bench press.
How to Do Incline Dumbbell Press
All you need to do an incline dumbbell press is an incline bench or adjustable bench and a set of dumbbells. You won't need much space beyond the space required for the bench.
If your bench is adjustable, set the incline between 30 and 45 degrees. The greater the angle, the more the exercise engages the shoulders.
You'll want to select dumbbells that are lighter than you'd use for a flat dumbbell bench press and when performing a barbell incline press. If you're unsure of the right weight, start light and work your way up until you feel challenged but can still do an entire set using proper form.
- Sit on the bench and lean back. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Relax your neck against the bench. Keep your feet flat on the floor.
- Brace your core and press both dumbbells straight over your chest as you exhale. Keep your wrists straight (don't let them "cock" backward). At the top of the movement, the dumbbells should almost touch each other, and your arms should be perpendicular to the floor.
- Reverse the movement and slowly lower the dumbbells to the top of your chest as you inhale. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso. They shouldn't splay out to the sides, pointing toward the side of the room. Instead, keep your elbows pointing to the floor.
- Aim to complete sets of 8 to 12 reps. Start with one set and work up to two to three sets over time as you build strength. When you finish your set, safely exit the exercise by sitting up and placing the dumbbells on your knees before you stand up. Avoid dropping the dumbbells while you're lying on the incline bench.
Benefits of Incline Dumbbell Press
The dumbbell incline press targets the upper chest—specifically, the clavicular head of the pectoralis major—a part of the chest that goes almost completely uninvolved during other common chest exercises, such as the traditional bench press, incline pushups, and chest flyes. The incline press also hits the anterior head of the deltoid muscle, or the front of your shoulder.3
When dumbbell incline presses are performed regularly, your chest and shoulder muscles will be more balanced, which will help keep the shoulder joint stable and strong.
Effectively, the dumbbell incline press naturally transitions into a variety of pushing and pulling motions, such as opening a heavy door or placing groceries on high shelves.
The dumbbell version of the incline press is especially useful for correcting strength imbalances on each side of your body. It’s common for one arm to be stronger than the other. By using dumbbells to perform this exercise, each arm works independently, which prevents the dominant arm from having to "take over" to complete the lift, improving strength and stability on both sides of the body.
Other Variations of Incline Dumbbell Press
The incline dumbbell press can be modified in a variety of ways or made more challenging depending on your personal needs and fitness goals.
Barbell Incline Press
If isolating each shoulder independently doesn't work for you, you can modify the exercise and get similar results. Instead of the dumbbell incline press, opt for the barbell incline press. The barbell exercise targets the same muscle groups as the dumbbell press but doesn't require the unilateral control that the dumbbell press does.
This exercise will help you develop the baseline strength needed for the movement and begin to engage the stabilizing muscles of the shoulders without isolating each shoulder independently.
Perform the exercise in the same way as the dumbbell press, except use a barbell gripped with both arms instead of individual dumbbells. Set the bench at a 30 to 45-degree incline under a rack with the bar loaded. Grip the bar wider than shoulder-width apart.
- Unrack the weighted bar and slowly lower it to your chest.
- Touch the bar to your chest, then lift the bar by extending your arms. Avoid locking out to maintain tension on your chest muscles.
- Repeat for desired repetitions before re-racking.
Kettlebell Incline Press
Make the exercise harder by switching out your dumbbells for a set of kettlebells. Due to the uneven weight distribution of kettlebells (the "bell" portion weighs more than the handle of the equipment), it requires more stability and control to perform the exercise correctly.
This exercise is otherwise performed in the same way as the incline dumbbell press, but you're pressing kettlebells with each hand, rather than dumbbells.
Single Arm Incline Press
You can also substantially engage your core by performing the exercise as a single-arm kettlebell incline press.
Use only one kettlebell at a time, performing a complete set with your right arm before switching to your left arm. This single-sided exercise requires your core to engage to prevent your non-working side from rotating toward the side you're working.
Engage your core to prevent your left shoulder and hip from rotating to the right as you perform the movement.
Using Extra Weight
If you've been doing dumbbell bench presses or incline barbell presses for a while, you probably have a good idea of ​​how much weight you can lift for these exercises. However, that doesn't mean you'll be able to lift the same amount of weight when trying dumbbell incline presses.
Incline presses, on the whole, use smaller muscle groups than flat bench presses, so you'll need to reduce your weight a bit for incline presses. Even if you're familiar with the incline barbell press, you may still need to reduce your weight for the dumbbell version of the exercise.
This is because dumbbell presses require each arm to lift its dumbbell independently, which requires more strength. This action is more challenging to control and ultimately uses more of the shoulder stabilizer muscles. Choosing a lighter weight helps ensure that you can complete the exercise safely.
Wrist Wraps
Rounding your wrists backward while holding the dumbbells—making a 90-degree angle between your back and upper arm—may not seem like a big deal, but holding the dumbbells this way puts a lot of stress on your wrists. To avoid wrist injuries, focus on keeping your wrists straight throughout the exercise so they are perpendicular to the ground.
Choosing the Wrong Angle for Your Bench
Pressing your chest on a flat bench set at 0-degrees targets the middle of your muscles. Similarly, pressing your chest on an upright bench set at 90-degrees targets your shoulders. To effectively target your upper chest, you need to choose an angle somewhere between those two angles.
But the trick is to choose the right angle to work the muscles you want to strengthen. Generally speaking, your bench should be set between 30- and 45-degrees. A 45-degree angle will hit your shoulders harder, while a 30-degree angle will target the muscles more.
Jumping Dumbbells Off Your Chest
Rapidly lowering the weight and then "jumping" it off your chest is ineffective. If you find yourself doing this (or if you're tempted to do so), it's a good indication that you're lifting more weight than you should.
When you work at this type of speed, you lose the target for the exercise, allowing other muscle groups and momentum to help you complete the movement. This may not seem like a big deal, but it reduces the effectiveness of your workout, making it harder to see the improvements you want to see.
Over-arching Your Back When Pressing
When you feel tired at the end of a set or if you're trying to lift more weight than you need to, you may over-arch your back in an attempt to force the dumbbells up. This can open up the possibility of straining your back. Also, your efforts will be in vain.
You will also be working muscle groups other than the ones targeted by the exercise. Your back should have a natural arch when doing this press exercise. You don't want to lose this natural curve. When you try hard to push your back into the bench, your shoulders will naturally roll forward. Try to maintain the natural arch without increasing it.
If you find yourself straining towards the end of a set, ask a friend to watch you as you lift. This will allow you to finish your set without having to change the movement. If you find yourself arching your back excessively from the start, choose a lighter set of dumbbells.
How to Do Incline Dumbbell Presses Safely
When doing incline dumbbell presses, the most important thing is to choose the right weight for your strength level, which is probably lower than you think. You should be able to do 8 to 12 repetitions with the weight you choose for a typical workout routine.
The dumbbell incline press is generally a safe exercise, but it does require a baseline level of strength, and it shouldn't be attempted if you're new to strength training. In that case, start with a machine weight or barbell incline press to get used to the movement, then move on to the incline dumbbell press when you're ready.
The incline press can be problematic for those who experience shoulder pain. If you have persistent shoulder pain, try the exercise on a machine or with a barbell before trying it with dumbbells. If you experience sharp or shooting pain at any point during the exercise, stop and choose exercises that don't cause pain.
Frequently Asked Questions (FAQ) about Incline Dumbbell Press
1. What is the incline dumbbell press?
The incline dumbbell press is a strength-training exercise targeting the upper portion of the chest (pectoralis major), shoulders (anterior deltoids), and triceps. It involves pressing dumbbells upward while lying on an inclined bench.
2. How do I set up for an incline dumbbell press?
- Set an adjustable bench to a 30-45 degree incline.
- Sit on the bench with a dumbbell in each hand resting on your thighs.
- Lie back while bringing the dumbbells to chest level.
- Position your feet flat on the floor and keep your back pressed against the bench.
3. What is the proper form for an incline dumbbell press?
- Start Position: Hold the dumbbells at chest level with palms facing forward.
- Execution: Push the dumbbells upward in a controlled motion until your arms are fully extended.
- End Position: Slowly lower the dumbbells back to the starting position.
- Keep your elbows slightly bent at the top to avoid locking out.
- Avoid letting the dumbbells touch at the top.
4. What angle should I use for the bench?
A bench angle of 30-45 degrees is optimal. A steeper incline can shift more focus to the shoulders, while a lower incline emphasizes the upper chest.
5. What weight should I start with?
Choose a weight that allows you to perform 8-12 repetitions with proper form. Beginners should start with lighter dumbbells to master technique before increasing weight.
6. How many sets and reps should I do?
- Beginners: 3 sets of 10-12 reps with lighter weights.
- Intermediate/Advanced: 3-4 sets of 6-10 reps with heavier weights, depending on your goals.
7. Can I do the exercise with different grips?
Yes! Changing grip can shift the focus:
- Neutral grip (palms facing each other): Reduces shoulder strain.
- Standard grip (palms forward): Targets the upper chest more effectively.
8. What are common mistakes to avoid?
- Using excessive weight that compromises form.
- Lifting the dumbbells unevenly.
- Letting your elbows flare too wide.
- Arching your back off the bench.
- Moving the dumbbells too quickly or without control.
9. Is the incline dumbbell press better than the incline barbell press?
Both exercises are effective. The dumbbell press allows a greater range of motion and engages stabilizing muscles, while the barbell press often lets you lift heavier weight.
10. Can I perform this exercise at home?
Yes! All you need is an adjustable bench and a set of dumbbells.
Introduction to Incline Dumbbell Press
The incline dumbbell press is a versatile and highly effective exercise designed to strengthen and build the muscles of the upper chest, shoulders, and triceps. By performing this movement on an inclined bench, you shift the emphasis to the upper portion of the pectoral muscles, which is often underdeveloped in traditional flat bench presses.
This exercise is a staple in many strength training and bodybuilding routines due to its ability to enhance chest definition and improve upper body strength. Its use of dumbbells also allows for a greater range of motion and improved muscle activation compared to barbell presses.