Incline Dumbbell Press: How-to, Tips & More
The Incline Dumbbell Press is a beginner compound exercise for your chest. You do it with dumbbells and incline bench. It is a good fit when your goal is both strength and muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Incline Dumbbell Press
- Set the bench to about 30 degrees and lie back with a dumbbell in each hand.
- Press them up over your upper chest.
- Lower them slowly to the sides of your upper chest.
- Press back up.
Incline Dumbbell Press tips
- Keep your elbows a little below shoulder height.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Incline bench
Type
Compound
Incline Dumbbell Press alternatives
Incline Barbell Bench Press
Chest
Smith Machine Incline Bench Press
Chest
Machine Incline Chest Press
Chest
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Frequently asked questions
What muscles does the Incline Dumbbell Press work?
The Incline Dumbbell Press mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Incline Dumbbell Press good for beginners?
Yes. The Incline Dumbbell Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Incline Dumbbell Press?
You need dumbbells and incline bench.
Add Incline Dumbbell Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon