Incline Bench Press (Dumbbell)

Set bench to 30-45 degrees. Press dumbbells up from your shoulders. This angle targets the upper portion of the chest muscles.

Quick facts

Primary and secondary muscle groups targeted by this movement.

upper chest

front shoulders

What you need and how to position yourself before starting.

dumbbelladjustable bench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find an adjustable bench and set it to an incline position, typically between 30 to 45 degrees.
- Sit on the bench with your back supported and feet flat on the floor.
Step 2Grab the Dumbbells
- Pick up a dumbbell in each hand, resting them on your thighs.
- Use a neutral grip (palms facing each other) to hold the dumbbells.
Step 3Position Your Body
- Lie back on the bench, bringing the dumbbells up to shoulder height with your palms facing forward.
- Ensure your shoulder blades are retracted and your back is pressed against the bench.
Step 4Lift the Dumbbells
- Press the dumbbells upward by extending your arms, keeping your elbows slightly bent.
- Aim to bring the dumbbells together above your chest without locking your elbows.
Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to shoulder height, maintaining control throughout the movement.
- Keep your elbows at about a 45-degree angle relative to your body.
Step 6Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form with each lift and lower.
Step 7Finish the Exercise
- After completing your reps, carefully lower the dumbbells to your thighs.
- Sit up slowly and place the dumbbells on the floor or a rack safely.