How does this differ from a standard seated overhead press?

The slight incline provides more stability for the spine and engages the clavicular head of the pectorals more than a strictly vertical press.

What is the ideal bench angle for this exercise?

Aim for 75 to 85 degrees. This angle ensures you are still pressing overhead while benefiting from the support of the bench.

Is this exercise safer for the shoulders?

Yes, many lifters find the supported incline position allows for a more natural scapular path, reducing the risk of impingement compared to a 90-degree press.

Incline Dumbbell Overhead Press Guide

Master the Incline Dumbbell OHP with our step-by-step guide to building stronger shoulders and improving overhead stability.

How to Perform

Set an adjustable bench to a high incline between 75 and 85 degrees.
Sit back firmly against the pad and clean the dumbbells to shoulder height with your palms facing forward.
Press the dumbbells vertically until your arms are fully extended without locking the elbows.
Maintain a slight tuck in the elbows rather than allowing them to flare out completely to the sides.
Lower the weights under control until they are just above shoulder level to maintain constant tension.
Ensure your feet remain flat on the floor and your upper back stays glued to the bench throughout the set.

Common Mistakes

Arching the lower back excessively to compensate for heavy weight.
Using a bench angle that is too low, shifting the focus primarily to the chest.
Banging the dumbbells together at the top of the movement.
Shortening the range of motion by not bringing the weights down to shoulder level.

Muscles Worked

Primary movers

Shoulders

Stabilizers

Upper Chest
Triceps
Trapezius

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders