# Incline Bench Press (Dumbbell)

> A dumbbell press on an incline bench that emphasizes the upper chest, with the front delts and triceps helping.

Page: https://fitnessie.app/exercises/dumbbell-incline-bench-press/
Type: Dumbbell · Push
Demo video: https://fitnessie.app/demos/incline-bench-press-dumbbell/6d6d07fa39257c37.mp4

## 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)](https://fitnessie.app/exercises/incline-bench-press/)
- [Incline Bench Press (Smith Machine)](https://fitnessie.app/exercises/smith-machine-incline-bench-press/)

## Programs that use it

- [Push Pull Legs](https://fitnessie.app/programs/ppl/)
- [PHUL](https://fitnessie.app/programs/phul/)
- [Upper/Lower](https://fitnessie.app/programs/upper-lower/)

## References

- [ACE: Incline Chest Press](https://www.acefitness.org/resources/everyone/exercise-library/25/incline-chest-press/)
- [Fitbod: Dumbbell Incline Bench Press](https://fitbod.me/exercises/dumbbell-incline-bench-press)
- [Peloton: Incline Dumbbell Chest Press](https://www.onepeloton.com/blog/incline-dumbbell-chest-press)