VARIATIONS
Incline Dumbbell Overhead Press
Dumbbells press straight up from shoulders on a 45-degree incline.
This exercise targets the anterior deltoids and triceps by pressing weight overhead from an inclined seated position. The angle shifts emphasis to the upper chest and front shoulders compared to a vertical press.
HOW TO DO IT
- Sit on a bench set to a 45-degree incline with feet flat.
- Hold dumbbells at shoulder height with palms facing forward.
- Press the weights upward until arms are fully extended.
- Lower the dumbbells slowly until upper arms parallel the floor.
- Keep your core tight throughout the movement.
COMMON MISTAKES
- Arching the lower back excessively during the press.
- Bouncing the dumbbells off the shoulders at the bottom.
- Flaring elbows out to 90 degrees.
- Failing to lock out arms at the top.
TIPS
- Drive through your heels to stabilize your torso.
- Keep elbows slightly tucked rather than flared wide.
- Exhale sharply as you press the weight up.
SAFETY
- Avoid hyperextending the lower back when pressing heavy loads.
DETAILS
- Muscles
- ShouldersUpper ChestTricepsChest
- Equipment
- DumbbellIncline Bench
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Overhead press
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Seated
- Bench angle
- Incline
SIMILAR EXERCISES
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