Incline Bench Press Dumbbell

The incline dumbbell bench press is a compound upper-body pressing movement that primarily targets the upper chest (clavicular head of the pectorals). It also engages the shoulders and triceps. The incline angle increases the emphasis on the upper chest compared to the flat version, while the use of dumbbells allows for a greater range of motion and balanced development.

How to Perform

1. Set a bench to a 30–45° incline and sit down with a dumbbell in each hand resting on your thighs.
2. Lie back and use your legs to help position the dumbbells at shoulder height, palms facing forward.
3. Press the dumbbells upward until your arms are fully extended.
4. Lower them in a controlled motion to just outside your chest.
5. Press back up, keeping the movement smooth and controlled.

Coaching Cues

• Keep your shoulder blades retracted and pressed into the bench.
• Avoid flaring your elbows too wide - aim for about a 45° angle.
• Don’t lock out forcefully at the top - keep tension on the muscles.
• Maintain a neutral wrist position throughout the lift.