What is the ideal bench angle for this exercise?

A 30 to 45-degree angle is most effective. Higher angles tend to recruit the front deltoids more than the upper chest.

How deep should I lower the dumbbells?

Lower the weights until the handles are roughly level with your chest. Only go deeper if you have the shoulder mobility to do so without pain.

Dumbbells allow for a more natural range of motion and require more stabilization, which can help address muscular imbalances.

Master the incline dumbbell bench press with our step-by-step guide. Learn the correct form to build your upper chest and improve pressing strength.

Adjust an incline bench to an angle between 30 and 45 degrees and sit with a dumbbell in each hand resting on your thighs.
Lie back on the bench while using your knees to help kick the dumbbells up into a starting position at shoulder height.
Retract your shoulder blades into the bench and plant your feet firmly on the floor to create a stable base.
Press the weights upward toward the ceiling until your arms are fully extended but not locked out at the elbows.
Lower the dumbbells under control until they are level with your mid-chest, feeling a stretch in the pectorals.
Pause briefly at the bottom of the movement before driving the weights back to the starting position.

Setting the bench at too high of an angle which shifts the load to the shoulders
Clashing the dumbbells together at the top of the movement
Bouncing the weights at the bottom or using excessive momentum
Arching the lower back excessively off the bench

Upper Chest · Chest