Incline Bench Press (Dumbbell)

How to do it

1. Set a bench at about 45 degrees and sit with your head, shoulders and glutes on it and your feet planted.
2. Hold the dumbbells at your upper chest, palms facing your feet, thumbs wrapped.
3. Press both dumbbells up to straight arms over your shoulders.
4. Lower toward your upper chest with your elbows at about 45 degrees from your torso.

Key cues

• Head, shoulders and glutes on the bench
• Elbows about 45 degrees from your torso
• Press both bells together
• Lower to the upper chest

Common mistakes

• Flaring the elbows wide
• Using dumbbells too heavy to control
• Arching the lower back
• Bouncing the weights off your chest

Muscles worked

Primary

Chest

Secondary

Front delts and triceps

Equipment

Dumbbells and adjustable bench.

Variations

• Incline Bench Press (Barbell)

  Barbell · Chest, front delts · Push

• Incline Bench Press (Smith Machine)

  Smith machine · Chest, front delts · Push

Programs that use it

• Push Pull Legs
• PHUL
• Upper/Lower

References

1. ACE: Incline Chest Press
2. Fitbod: Dumbbell Incline Bench Press
3. Peloton: Incline Dumbbell Chest Press