At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Beginner |
| Movement pattern | Horizontal push |
| Primary muscle | Chest |
| Also works | Front Deltoids, Triceps |
The movement, step by step.
- Set a moderate bench incline and sit with the dumbbells supported on your thighs.
- Lean back with control, position the weights beside the upper chest, and keep feet planted.
- Press upward until the arms are almost straight above the shoulders, keeping forearms under the weights.
- Lower slowly until you reach a comfortable chest stretch; keep the head and upper back on the pad.
Technique cues
- Use a small inward angle of the hands if it feels better.
- Press evenly through both sides.
- Keep your shoulders supported against the pad.
Common mistakes
- Setting the bench almost upright when intending to train an incline chest press.
- Losing control while lifting the dumbbells into position.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do an Incline Dumbbell Bench Press — National Academy of Sports Medicine (NASM).
- How to do a Single-Arm Incline Dumbbell Bench Press — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Dumbbell - Incline Press, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.