Incline Dumbbell Bench Press
The incline dumbbell bench press targets the upper pectorals through an inclined pressing motion using dumbbells. The independent arm movement provides greater range of motion and requires bilateral stabilization, promoting chest development and symmetry.
How to do it
- Set a bench to a 30 to 45-degree incline and sit with a dumbbell in each hand.
- Lie back and press the dumbbells to chest height with palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Slowly lower the dumbbells back to chest level.
- Repeat for the desired number of repetitions.
Form cues
- Set the bench securely to a 30 to 45-degree angle.
- Keep your feet planted flat on the floor.
- Press the dumbbells straight up without locking your elbows completely.
- Lower the weights slowly in a controlled motion.
Breathing: Inhale as you slowly lower the weights toward your chest, and exhale as you press them upward.
Common mistakes
- Flaring your elbows too wide, which places unnecessary stress on the shoulder joint.
- Bouncing the dumbbells off your chest, which reduces muscle engagement and increases injury risk.
- Arching your lower back excessively off the bench, which shifts the focus away from the upper chest.
Muscles worked
Primary: pectorals. 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 harder
Take care if…
- If you feel shoulder discomfort during the press, lower the weight or reduce the bench angle.
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?
Aim for a 30 to 45-degree incline. Higher angles shift the work too much toward your shoulders rather than your upper chest.
Why do I feel this more in my shoulders than my chest?
This usually happens if the bench is set too steep or if your elbows flare out wide during the press. Try tucking your elbows slightly downward.
How many times a week should I do incline presses?
One to two times per week is a solid starting point, allowing at least 48 hours of recovery between upper-body pressing sessions.