Incline Bench Press (Dumbbell)
Chest
Weight & Reps
Dumbbell
The incline dumbbell bench press combines the upper-chest emphasis of the incline angle with the extended range of motion that dumbbells provide. Great for addressing muscle imbalances.
How to Do Incline Bench Press (Dumbbell)
- Set the bench to 30-45 degrees and kick dumbbells up from your thighs
- Start with dumbbells at shoulder level, palms facing forward
- Press the dumbbells up and slightly inward so they nearly touch at the top
- Lower with control, allowing a deep stretch at the bottom — dumbbells should be at chest level
Form Cues
- Set the bench to 30-45 degrees and kick dumbbells up from your thighs
- Start with dumbbells at shoulder level, palms facing forward
- Press the dumbbells up and slightly inward so they nearly touch at the top
- Lower with control, allowing a deep stretch at the bottom — dumbbells should be at chest level
Common Mistakes to Avoid
- Using too steep an incline (beyond 45 degrees), which turns the movement into a shoulder press
- Not going deep enough on the stretch — take advantage of the dumbbell's extra range of motion
- Arching your lower back excessively off the bench to compensate for too-heavy weight
Muscles Worked
Primary
Pectoralis Major (Clavicular)
Anterior Deltoid
Secondary
Pectoralis Major (Sternal)
Triceps Brachii
Serratus Anterior
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the incline dumbbell press work?
The incline dumbbell press primarily targets the upper chest (clavicular head of the pectoralis major) and anterior deltoids, with secondary work from the triceps and serratus anterior.
How much should a beginner incline dumbbell press?
Beginners typically use about 60-70% of their flat dumbbell press weight. If you flat press 30 lb dumbbells, start incline with 20-25 lb dumbbells.
Incline dumbbell press vs incline barbell press — which is better?
Incline dumbbell press offers a greater stretch and addresses imbalances, while incline barbell press allows heavier loading. Dumbbells are often preferred for upper chest hypertrophy due to the deeper range of motion.
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