Dumbbell Incline Close Chest Press
The dumbbell incline close chest press combines an incline angle with the constant inward pressing of a close chest press. It targets the upper portion of the pectorals while the adduction tension engages the inner chest, making it effective for upper chest development.
How to do it
- Set a bench to a 30-45 degree incline and lie back holding dumbbells pressed together at your chest.
- Maintain constant inward pressure on the dumbbells throughout the movement.
- Lower the dumbbells toward your upper chest while keeping them in contact.
- Press back up to the starting position without allowing the dumbbells to separate.
- Repeat for the desired number of repetitions.
Form cues
- Set the bench securely to a 30 to 45-degree incline.
- Keep the dumbbells pressed tightly together throughout the movement.
- Lower the weights slowly toward your upper chest.
- Press the dumbbells straight up without letting them drift apart.
Breathing: Inhale as you lower the dumbbells to your chest, and exhale smoothly as you press them back up.
Common mistakes
- Allowing the dumbbells to separate, which reduces the inner chest adduction tension.
- Bouncing the weights off the chest, which removes muscle tension and increases joint stress.
- Arching the lower back excessively off the bench, which shifts the load away from the upper chest.
Muscles worked
Primary: pectorals. Secondary: triceps, front delts.
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 shoulder discomfort or sharp pain, 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
Why do the dumbbells need to stay pressed together?
Keeping them pressed together creates constant inward tension, which helps target the inner and upper portion of the pectorals.
What incline angle should I use?
A 30 to 45-degree angle is ideal for focusing on the upper chest without putting too much stress on your front deltoids.
What should I do if I feel this mostly in my triceps?
Ensure your elbows are slightly flared outward rather than tucked entirely into your ribs, which places more load back onto the chest.