Incline Dumbbell Press
A chest press on a bench set to a low incline, which shifts more of the work to the upper chest and front of the shoulders.
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Press the dumbbells up, forearms vertical
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How to do it
- Set an adjustable bench to about 30°. Sit down with a dumbbell on each thigh.
- Lie back, bringing the dumbbells up to the sides of your chest. Plant your feet flat on the floor.
- Squeeze your shoulder blades together and keep them pressed into the bench.
- Press the dumbbells up until your arms are straight, finishing over your shoulders.
- Lower them slowly to chest level with your forearms vertical and your elbows tucked about 45–60° from your sides. Stop before your elbows sink below the bench.
Common mistakes
- Flaring the elbows straight out to the sides at 90°, which puts the shoulder joint in a vulnerable position.
- Lowering too deep, so the elbows sink below the bench and overstretch the front of the shoulder.
- Letting the dumbbells drift inside or outside the elbows instead of keeping the forearms vertical.
- Setting the bench too steep, which turns it into a shoulder press.
- Lifting your hips off the bench to push the weight up.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
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