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.
Press the dumbbells up, forearms vertical
Loading 3D viewer…
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.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Starting out | 2–3 | 8–12 | 1–2 min |
| Strength | 3–4 | 5–8 | 2–3 min |
| Muscle size | 3–4 | 8–12 | 1–2 min |
Set the bench to about 30°; much steeper and it turns into more of a shoulder press. It usually comes after flat pressing in a session, so expect to use somewhat lighter dumbbells than on the flat bench.
These are starting points for healthy adults. End each set with a little left in the tank, and move up once you reach the top of a range. The research behind them: How Many Sets and Reps? and How Long to Rest Between Sets.
Variations
- Incline barbell bench press: The same angle with a barbell, for heavier loading. Use a rack with safety arms.
- Dumbbell bench press: The flat version, which spreads the work across the whole chest.
- Decline push-up: Feet raised on a bench and hands on the floor: a bodyweight way to work the same upper-chest angle.
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.
Plan your training
- Progressive Overload: The Science of Getting Stronger →
How muscles adapt, heavy versus light loads, and how fast to add weight.
- Sore Muscles After a Workout: The Science of DOMS →
Why muscles ache a day or two after training, and what actually helps.
- Protein Intake Calculator →
Find how much protein you need a day to recover from training and build muscle.
Related exercises
Push-Up
The classic bodyweight chest exercise. Holding your body in one straight line, you lower your chest toward the floor and push back up.
View in 3D →Parallel Bar Dip
A bodyweight push for the chest and triceps. Supported on two bars, you lower your body by bending your elbows, then press back up to straight arms.
View in 3D →Barbell Bench Press
The classic chest builder. Lying on a flat bench, you lower a barbell to your lower chest with your elbows tucked, then press it back up over your shoulders.
View in 3D →