VARIATIONS
- Decline Dumbbell PressShoulder-widthLying on the backDeclineChest · Dumbbell · Decline Bench
- Incline Barbell Bench PressOn the backWideLying on the backChest · Barbell · Incline Bench
- Incline Dumbbell Hammer PressAt the sidesNeutralUpper Chest · Chest · Dumbbell · Incline Bench
- Decline Smith PressWideLying on the backDeclineChest · Smith Machine · Decline Bench
- Flat Dumbbell Bench PressLying on the backFlatChest · Dumbbell · Bench
- Smith Machine Incline PressWideLying on the backChest · Shoulders · Smith Machine · Incline Bench
- Hands-Elevated Push-UpChest · Bench
- Machine Reclined Shoulder PressFront Delts · Triceps · Machine
- High-Incline Smith Machine PressWideLying on the backWeightedShoulders · Chest · Smith Machine · Incline Bench
- Incline Cable PressAt the sidesD-handleLying on the backUpper Chest · Chest · Cable Machine · Incline Bench
- Seated Dumbbell Shoulder PressShoulders · Dumbbell
Incline Dumbbell Press
Dumbbells press upward with palms facing forward.
This compound push movement targets the upper chest while engaging the shoulders and triceps. It builds pressing strength and muscle mass in the upper torso.
HOW TO DO IT
- Sit on an incline bench with a dumbbell resting on each thigh.
- Kick your thighs up to lift the weights to shoulder height.
- Rotate your wrists so palms face forward and feet plant firmly.
- Press the dumbbells up until arms extend without locking elbows.
- Lower the weights slowly until elbows drop slightly below the torso.
- Repeat for the desired number of repetitions.
COMMON MISTAKES
- Bouncing the dumbbells off the chest at the bottom.
- Lifting hips off the bench to gain leverage.
- Fully locking out elbows at the top of the press.
- Dropping elbows too low and stressing the shoulder joint.
TIPS
- Drive through your mid-foot to maintain stability.
- Keep your shoulder blades pinned back against the bench.
- Tuck elbows slightly rather than flaring them wide.
SAFETY
- Do not bounce weights off the sternum to avoid rib injury.
- Ensure a spotter is present when lifting heavy loads overhead.
DETAILS
- Muscles
- Chest
- Equipment
- DumbbellIncline Bench
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Bench press
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Seated
- Bench angle
- Incline
SIMILAR EXERCISES
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