Incline Dumbbell Chest Press: Form and Technique Guide
Master the incline dumbbell chest press with our expert guide. Learn the proper bench angle, step-by-step form, and common mistakes to avoid.
How to Perform
- Set an adjustable bench to a 30 to 45-degree incline and sit with a dumbbell in each hand resting on your knees.
- Kick your knees up one at a time to help mount the weights and lie back firmly against the bench pad.
- Position the dumbbells at chest level with your elbows flared out at roughly a 45-degree angle from your torso.
- Press the weights upward in a controlled arc until your arms are fully extended but not locked out over your face.
- Lower the dumbbells slowly until you feel a comfortable stretch in your chest, keeping your shoulder blades retracted.
- Exhale as you drive the weights back to the starting position while keeping your feet planted firmly on the floor.
Common Mistakes
- Setting the bench angle too high, which shifts the tension from the chest to the shoulders.
- Allowing the dumbbells to collide at the top of the movement, which removes tension from the muscles.
- Flaring the elbows out to a 90-degree angle, increasing the risk of shoulder impingement.
- Arching the lower back excessively off the bench to compensate for using too much weight.
Muscles Worked
Primary movers
- Upper Chest
Stabilizers
- Anterior Deltoids
- Triceps Brachii
- Serratus Anterior
Related Guides
- Bench Press — Chest
- Benchpress Dumbbells — Chest
- Bent over Cable Flye — Chest
Upper Chest · Chest