How to Perform the Incline Dumbbell Bench Press

Master the incline dumbbell bench press with our expert guide. Learn proper form, avoid common mistakes, and build a stronger upper chest.

How to Perform

1. Set an adjustable bench to an incline of 30 to 45 degrees and sit with a dumbbell resting on each knee.
2. Kick your knees up one at a time to help hoist the weights into position as you lie back against the bench.
3. Press the dumbbells toward the ceiling until your arms are fully extended, ensuring your shoulder blades are retracted and pinned against the pad.
4. Lower the weights slowly in a controlled arc until the dumbbells are level with your upper chest, keeping your elbows tucked at a 45-degree angle.
5. Pause briefly at the bottom of the movement to feel a stretch across the pectoral fibers.
6. Push the dumbbells back to the starting position by contracting your chest, focusing on bringing your biceps toward each other at the top.
7. Repeat for the desired number of repetitions before safely lowering the weights back to your knees.

Common Mistakes

• Setting the bench angle too high, which shifts the tension from the chest to the front shoulders.
• Allowing the dumbbells to clank together at the top, which reduces constant tension on the muscles.
• Flaring the elbows out 90 degrees, which places excessive strain on the rotator cuff.
• Arching the lower back excessively to compensate for using weights that are too heavy.

Muscles Worked

Primary movers

• Upper Pectorals

Stabilizers

• Anterior Deltoids
• Triceps Brachii
• Serratus Anterior

Related Guides

• Bench Press — Chest
• Benchpress Dumbbells — Chest
• Bent over Cable Flye — Chest

Upper Pectorals · Chest