Chest
Incline Chest Press DB
A foundational compound movement designed to develop the upper pectoral fibers and improve shoulder stability.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.