Incline Dumbbell Press
Incline Dumbbell Press is a resistance exercise - compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise - compound chest press
Exercise technique
- Bench angle
Set the backrest to approximately 20-35 degrees and check that it is locked.
- Position the weights
Use your thighs to help bring the dumbbells beside your shoulders, then recline against the inclined backrest.
- Support points
Plant your feet and stabilize your hips and upper back against the support.
- Hand-elbow alignment
Face your palms forward or slightly inward and keep your forearms vertical beneath the weights.
- Controlled descent
Lower the dumbbells to either side of your upper chest, limiting excessive elbow travel behind your shoulders.
- Upper-chest press
Exhale as you extend your arms above your shoulders; do not move the dumbbells toward your face.
- Next repetition
Briefly stabilize at the top and return slowly along the same arc; do not change the incline by arching your lower back.
Key technique points
- Use a slight incline to maintain the upper-chest line.
- Keep your hips on the pad.
- Keep your wrists above your elbows.
- Raise both dumbbells at the same speed.
- End the descent before your shoulders shift forward.
- Rest your head comfortably against the backrest.
Common mistakes
Setting the bench too upright
Do not raise the backrest unnecessarily; a steeper angle shifts more demand toward the front shoulders.
Arching through the lower back
Do not increase your lumbar arch to raise your chest; press without changing the selected incline through your pelvis.
Pressing toward the face
Do not bring the dumbbells together above your forehead; keep the load above your forearms and over the shoulder support line.
Losing shoulder position at the bottom
Do not lower your elbows so far back that your shoulders roll forward off the pad; reverse at a comfortable depth.
Moving one side forward
Do not let the dumbbells follow different arcs; match shoulder-blade contact and starting hand positions.
Colliding the weights overhead
Do not bang the dumbbells together to squeeze them; maintain a controlled gap above your chest.
Frequently asked questions
Incline Dumbbell Press: why is “Setting the bench too upright” a mistake?
Do not raise the backrest unnecessarily; a steeper angle shifts more demand toward the front shoulders.
Incline Dumbbell Press: why is “Arching through the lower back” a mistake?
Do not increase your lumbar arch to raise your chest; press without changing the selected incline through your pelvis.
Incline Dumbbell Press: why is “Pressing toward the face” a mistake?
Do not bring the dumbbells together above your forehead; keep the load above your forearms and over the shoulder support line.
Incline Dumbbell Press: why is “Losing shoulder position at the bottom” a mistake?
Do not lower your elbows so far back that your shoulders roll forward off the pad; reverse at a comfortable depth.
Incline Dumbbell Press: why is “Moving one side forward” a mistake?
Do not let the dumbbells follow different arcs; match shoulder-blade contact and starting hand positions.
Incline Dumbbell Press: why is “Colliding the weights overhead” a mistake?
Do not bang the dumbbells together to squeeze them; maintain a controlled gap above your chest.
What should I focus on when doing Incline Dumbbell Press?
Use a slight incline to maintain the upper-chest line. Keep your hips on the pad. Keep your wrists above your elbows. Raise both dumbbells at the same speed. End the descent before your shoulders shift forward. Rest your head comfortably against the backrest.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.