1 / 5Incline Dumbbell Press
Pressing dumbbells on an incline bench builds the upper chest, the part that fills out the top of your chest under the collarbones.
ChestShouldersTriceps
- Level
- Intermediate
- Equipment
- Dumbbells, Bench
- Main muscle
- Chest
- Also works
- Shoulders, Triceps
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
Train with this in the free GymBody app
Every view on your phone, a set counter and a weekly plan made for you. In English and Hindi.
See the app · coming soonHow to do it
- 1Set the bench to a 30–45° incline and sit with a dumbbell in each hand.
- 2Lie back and hold the dumbbells at chest level, palms forward.
- 3Press the dumbbells up until your arms are straight.
- 4Lower them slowly back to chest level.
Common mistakes
- Setting the bench too steep, which turns it into a shoulder press
- Letting the dumbbells drift apart at the bottom
- Arching the back off the bench
Tips
- Use a 30–45° incline
- Lower until the dumbbells are level with your chest
- Press up and slightly together
Questions
Dumbbells or barbell on the incline?
Dumbbells allow a deeper stretch and even out the two sides; a barbell lets you lift heavier. Both work.
What angle is best?
Around 30° hits the upper chest well for most people. Higher angles shift more work to the shoulders.
More Chest exercises
See all exercises →
Your weekly plan, free
Answer 5 questions in the GymBody app and get a plan for the gym or for home.
See the app · coming soonRun a gym?
Give your members these guides in your own app
Members, fees, WhatsApp reminders and workout plans in one place.
Try GymBody free