← Incline Dumbbell Press
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Incline Dumbbell Press

Upper Chest · secondary: Front Deltoids, Triceps
Chest intermediate Home / Gym dumbbell+bench
Sets × Reps
3 × 8-12
Rest
75s
Est. Calories
~6/min
Muscle Group
Chest
Starting Position

Set up with shoulders stacked over the working joint, core braced, and a stable base.

Step-by-Step Instructions

1. Set a bench to a 30-45° incline, dumbbells at shoulder height.

2. Press the dumbbells up and slightly inward until arms are extended.

3. Lower back under control to shoulder level.

Breathing

Exhale as you push away from the body, inhale on the way back.

Common Mistakes

Flaring the elbows too wide, arching the lower back, and rushing the lockout.

Safety Tips

Stop the set if you feel joint pain rather than muscle fatigue; keep the movement controlled.

Variations

Beginner: Use lighter dumbbells and a slower tempo.

Intermediate: As described.

Advanced: Add a 2-second pause at the bottom.

Equipment Not Available? Try Instead
Incline Push-Up
Lower Chest
→
Barbell Bench Press
Middle Chest
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.