Chest · Upper chest · Dumbbell
Incline DB Press
The incline dumbbell press is a dumbbell press on a bench set to 30–45°. It is one of the most common upper-chest exercises: the dumbbells give a deep stretch, and the free path lets the shoulders move in a comfortable line.
How to
Dumbbell- 1 Bench at 30–45°, dumbbells at shoulder level.
- 2 Lower with elbows tucked slightly.
- 3 Press up and in toward the midline.
Tips
- Start with the dumbbells at the sides of the upper chest, not above the shoulders.
- Press in a slight arc so the dumbbells finish over the upper chest.
- Keep a low incline, around 30°, if you feel it mostly in the front delts.
Common mistakes
- Pressing the dumbbells straight up over the face.
- Arching the lower back off the bench to move more weight.
- Cutting the stretch short at the bottom.
Muscles worked
Main
- Upper chest
Also working
- Front delts
- Triceps
Breathing and bracing
Breathe in on the way down, brace at the bottom, breathe out through the press.
Sets and reps
- Muscle size
- 3–4 sets of 8–12 reps, 2 min rest
- Strength
- 3 sets of 6–8 reps, 2–3 min rest
- Where it fits
- First or second press on a push or upper-body day
Setup
- 1 Set the bench to about 30°.
- 2 Sit with the dumbbells on your thighs, lie back and bring them up to the shoulders.
- 3 Press them over the upper chest.
- 4 Set the shoulder blades back and down and plant the feet.
Technique in detail
- Lower the dumbbells to the sides of the upper chest, elbows slightly tucked.
- Let the elbows go just below the line of the bench for a full stretch.
- Press up and in toward the midline without clanking the dumbbells.
- Keep the chest up and the hips on the seat.
In these plans
- PPL · 3 DAY · Push
- PPL · 6 DAY · Push A
- PPL · 6 DAY · Push B
- UPPER / LOWER · 4 DAY · Upper B
- BRO SPLIT · 5 DAY · Chest
Variations and alternatives
Questions
30° or 45°?
30° keeps more of the work on the upper chest. Higher angles make it more of a shoulder press.
Should the dumbbells touch at the top?
Bring them close, not together. Clanking them takes tension off the chest.
Is it enough for the upper chest on its own?
For most people, 6–10 hard sets a week of incline presses and flys cover the upper chest well.
Log it in Volu(me)
Add Incline DB Press to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.