How to Do the Incline Dumbbell Press
The incline dumbbell press shifts the work toward the upper chest and front delts. Using dumbbells lets each arm move freely and gives a deeper stretch than a bar. It suits lifters who want fuller upper-chest development or who find barbells awkward.
Log every set of your Incline Dumbbell Press in Superlift
Muscles worked
Primary
- Chest
Secondary
- Shoulders
- Triceps
How to do the Incline Dumbbell Press
- 1
Set the bench to a 30–45 degree incline.
- 2
Sit with the dumbbells on your thighs and kick them up to shoulder level as you lie back.
- 3
Plant your feet and pull your shoulder blades back and down.
- 4
Press the dumbbells up and slightly together until your arms are straight.
- 5
Lower them slowly until your elbows are just below shoulder level.
- 6
Feel a stretch in your chest, then press back up.
Form cues to remember
- Shoulder blades pinned to the bench
- Press up and slightly in
- Control the lowering
- Wrists stacked over elbows
Incline Dumbbell Press video tutorial
Common mistakes
Bench set too steep
Stay near 30 degrees so your chest still does the pressing.
Flaring elbows wide
Keep them about 45–60 degrees from your torso.
Clanging the dumbbells at the top
Stop just short of touching and keep tension on your chest.
Rushing the lowering phase
Take two to three seconds on the way down.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 90–120 sec rest |
|---|---|
| Strength | 3–4 sets of 5–8 reps, 2–3 min rest |
Getting heavy dumbbells into position can strain your shoulders, so kick them up with your knees and ask for a hand on heavy sets. Lower them under control rather than dropping them.
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Track your Incline Dumbbell Press and watch it go up
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Incline Dumbbell Press FAQ
What incline angle is best for the upper chest?
Most lifters do well with 30 to 45 degrees. Steeper angles shift more work to the shoulders.
Incline dumbbell press vs incline barbell press?
Dumbbells give a bigger stretch and let each side work independently. A barbell lets you load more total weight.
Why do I feel the incline press in my shoulders?
The front delts always help on this lift, but a steep bench or flared elbows makes it worse. Lower the angle and tuck your elbows slightly.
