Incline Dumbbell Press

Exercise / Chest

Incline Dumbbell Press overview

The Incline Dumbbell Press is a versatile and effective chest exercise that targets the upper pectoral muscles. Performed on an inclined bench with dumbbells, this movement provides a unique angle of resistance, promoting balanced chest development and enhancing upper chest definition. Explore the specifications, step-by-step instructions, and variations to maximize the benefits of the Incline Dumbbell Press in your workout routine.

The Incline Dumbbell Press primarily engages the upper chest muscles, contributing to improved strength and aesthetics in the upper pectorals.

Incline Dumbbell Press how to perform

  • Step 1: Set up an incline bench at a 30 to 45-degree angle.
  • Step 2: Sit back on the bench with a dumbbell in each hand, feet flat on the floor.
  • Step 3: Hold the dumbbells with an overhand grip, palms facing forward, and extend your arms straight up.
  • Step 4: Lower the dumbbells to the upper part of your chest, keeping elbows at a 90-degree angle.
  • Step 5: Press the dumbbells back up to the starting position, fully extending your arms.


Perform each repetition with controlled movements, maintaining proper form and a full range of motion.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Ensure the incline bench is securely positioned.
  • Keep your back, buttocks, and head firmly planted on the bench.
  • Control the descent of the dumbbells to maximize muscle engagement.
  • Breathe in as you lower the dumbbells and exhale as you press them back u


  1. Single-Arm Incline Dumbbell Press: Isolate each side of the chest independently for balanced development.
  2. Neutral Grip Incline Dumbbell Press: Rotate your palms to a neutral grip for a different angle of chest activation.
  3. Paused Reps: Introduce a brief pause at the bottom of each repetition for increased time under tension.
  4. Incline Barbell Press: Utilize a barbell for a different form of resistance.