Incline dumbbell press
ChestDumbbellBeginner
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About
The incline dumbbell press is a chest-pressing exercise performed on a bench set at an angle of approximately 15 to 45 degrees above the horizontal, with a dumbbell held in each hand. It is used to place greater emphasis on the upper portion of the chest, while the rest of the pectoralis major, the anterior deltoids, and the triceps are also engaged. Each arm controls its own independent weight. The specific angle of the bench and the orientation of the palms—whether facing forward or toward each other—are matters of personal preference regarding the starting position, rather than factors with a proven, definitive impact on muscle growth.
How to do it
- 1Press the dumbbells upward and slightly inward, positioning them over your upper chest. Keep your wrists stacked above your elbows, with your elbows at an angle of approximately 45 to 60 degrees relative to your torso.
- 2Lower the dumbbells in a controlled manner to shoulder level or slightly below. Stop sooner if your shoulder blades begin to lift off the bench.
- 3Press the dumbbells back up until your arms are extended—without fully locking your elbows or letting the dumbbells touch—then repeat.
- 4When finished, bring the dumbbells toward your chest, tuck your chin, and sit up while holding them. Do not drop the dumbbells to the sides from your lying position.
- Equipment
- Dumbbell
- Level
- Beginner