Chest
Incline dumbbell press
The incline dumbbell press presses two dumbbells from a bench set at a slight angle, biasing the upper chest.
- Primary
- Chest
- Secondary
- Shoulders, Triceps
- Equipment
- Dumbbell
- Type
- compound
Why it earns a spot
Dumbbells let each arm move on its own path and give a deeper stretch than a barbell, which is useful for chest growth.
How to do it
- Set the bench to about 30 degrees, lift the dumbbells to your shoulders and sit back.
- Pull your shoulder blades back and down and plant your feet.
- Press the dumbbells up until your arms are nearly straight, bringing them slightly together.
- Lower slowly until your elbows are just below the bench, feeling a stretch across the chest.
- Keep your wrists stacked over your elbows throughout.
Common mistakes
- Setting the bench too steep, which turns the lift into a shoulder press; stay around 30 degrees.
- Dropping the dumbbells down fast and losing control at the bottom.
- Clanging the dumbbells together at the top; stop just short of touching.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 3-4 | 6-12 | 2 min |
Double progression works well: build to the top of the range on every set, then step up to the next dumbbell pair.
Swaps and alternatives
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Log every incline dumbbell press set.
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