Incline barbell press
Full guide coming soon
Incline Dumbbell Press
The incline dumbbell press is a chest press on a bench set to a low incline. The angle puts more focus on the upper part of the chest, and the dumbbells let each arm press on its own path.
- Beginner
- Compound
- Dumbbells + Adjustable bench
- chest
- shoulders
- triceps
Left: start position. Right: end position. Orange: the muscles that work.
How to do the incline dumbbell press
- Set the bench to a low incline of about 30 degrees. Sit back with a dumbbell standing on each thigh.
- Lie back and kick the dumbbells up one at a time as you go down.
- Press the dumbbells up over your upper chest, palms facing forward. Pinch your shoulder blades back and down into the bench.
- Take a breath and brace, with your feet flat on the floor.Breathe
- Lower the dumbbells slowly to the sides of your upper chest, elbows about 45 degrees from your body.
- Press back up until your arms are straight, without banging the dumbbells together.
Breathing. Breathe in at the top, hold the breath on the way down, and breathe out as you press back up past the sticking point.
Tips
- Place the dumbbells on your thighs before you sit back. Using your knees to help lift them saves your shoulders.
- A neutral grip, palms facing each other, is a good option if the palms-forward grip bothers your shoulders.
Muscles worked
The incline dumbbell press works mainly the chest, shoulders and triceps.
- Chest (main muscle)
- Shoulders (front and side delts) (main muscle)
- Triceps (main muscle)
- Upper back (also works)
| Muscle | Role |
|---|---|
| Chest | Main mover. The incline shifts more of the work to the upper, collarbone part of the pectoralis major. |
| Shoulders (front and side delts) | The front deltoid helps the chest lift the arms. It takes more of the work as the bench gets steeper. |
| Triceps | Straighten the elbows to finish each press. |
| Upper back (also works) | Holds the shoulder blades back and down, so the shoulders stay in a stable position. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 3 | 10-12 reps | 75 s |
| Build muscle | 3 | 8-12 reps | 2 min |
| Get stronger | 4 | 4-6 reps | 3 min |
| General fitness | 3 | 10-12 reps | 75 s |
| Fat loss (with more daily activity) | 3 | 12-15 reps | 60 s |
These numbers come from the same rules as the Oh My Coach app, with this exercise as the first main lift of the day. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Bench set too steep
Why it matters: As the bench gets close to upright, the press turns into a shoulder press and the chest does less.
Fix: Keep the incline low. On most benches that is the first or second notch above flat.
-
Arching off the bench
Why it matters: A big arch flattens the angle and turns the movement back into a flat press.
Fix: Keep your hips and upper back on the bench, with a small natural curve in the lower back.
-
Lowering the dumbbells too far down the body
Why it matters: The press then moves toward the lower chest and the shoulder angle becomes awkward.
Fix: Aim for the sides of your upper chest, just below the collarbones.
-
Banging the dumbbells together at the top
Why it matters: The arms lose tension and the dumbbells can bounce out of line.
Fix: Stop with the dumbbells a few inches (about 5 to 8 cm) apart above your upper chest.
Make it easier or harder
This exercise gets harder with load. When every set reaches the top of the rep range with good form, add the smallest weight step you have. To make it easier, use less load or a shorter range of motion while you learn the movement.
Versions of this exercise
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Bench Press (Barbell)
Same movement pattern
Dumbbell bench press
Same movement pattern
Incline barbell press
Same movement pattern
Full guide coming soon
Push-Up
Same movement pattern
Machine chest press
Same movement pattern
Smith machine bench press
Same movement pattern
Full guide coming soon
What you need
-
-
Take care if
This exercise loads the shoulder. If your shoulder hurts, stop. Options that do not load the shoulder in the same way: Dumbbell floor press. For pain that does not go away, see a doctor or a physiotherapist.
If your shoulder hurts during the press, stop. Try a lower incline, a neutral grip or a shorter range at the bottom.
Questions
What angle is best for the incline dumbbell press?
A low incline works well for most people. An EMG study found the highest upper chest activity at a 30-degree bench. At 45 degrees and above, the front deltoid did more and chest performance went down.
What is the difference between the incline press and the flat bench press?
The flat bench gave the highest activity in the middle and lower chest in the same study. The incline gives the upper chest more focus. Many programs use both in the same week.
Should I use dumbbells or a barbell for the incline press?
Both work. Dumbbells let each arm find a comfortable path and work on its own, but you will lift less total weight. The barbell is easier to load heavy and to progress in small steps.
How do I make the incline dumbbell press easier?
Use lighter dumbbells, or do an incline push-up with your hands on a bench. Both train the same pressing pattern with less load.