Dumbbell Bench Press Incline
The incline dumbbell bench press is a compound exercise targeting the upper chest. The inclined angle emphasizes the upper pectoral fibers, and the use of dumbbells allows for a natural pressing path and greater range of motion.
How to do it
- Lie on an incline bench set to 30-45 degrees and hold a dumbbell in each hand at chest level.
- Press the dumbbells upward and slightly inward until your arms are fully extended.
- Lower the dumbbells back to chest level in a controlled arc.
- Pause briefly at the bottom, then press back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Set the bench securely between 30 and 45 degrees.
- Keep your feet flat on the floor to stabilize your body.
- Press the dumbbells slightly inward as you lift.
- Lower the weights slowly in a controlled arc to your chest.
Breathing: Inhale as you lower the dumbbells to your chest, and exhale smoothly as you press them back up.
Common mistakes
- Setting the bench too high turns the exercise into a shoulder press and shifts work away from the upper chest.
- Bouncing the weights off your chest reduces muscle engagement and increases joint strain.
- Flaring your elbows completely out to the sides places unnecessary stress on the shoulder joint.
Muscles worked
Primary: chest. Secondary: triceps, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp shoulder discomfort, ease off and choose a gentler pressing variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What angle should the bench be set to?
Set the bench between 30 and 45 degrees. A steeper angle shifts too much focus to the front shoulders rather than the upper chest.
Why use dumbbells instead of a barbell?
Dumbbells allow for a more natural pressing path and a deeper stretch at the bottom of the movement.
What should I do if I feel this in my shoulders instead of my chest?
Lower the weight, check that your elbows are tucked slightly inward rather than flared wide, and make sure the bench angle is not too high.