How to Do Incline Dumbbell Press

Learn how to do the Incline Dumbbell Press with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

Difficulty: Intermediate   Equipment: Dumbbells

Muscles worked

upper chest, shoulders, triceps

How to do it: step by step

1. Set a bench to a 30 to 45 degree incline and sit back with a dumbbell in each hand.
2. Start with the weights at shoulder level, palms facing forward.
3. Press the dumbbells up and slightly together over your upper chest.
4. Pause briefly at the top without banging the weights together.
5. Lower slowly back to shoulder level.
6. Keep your feet flat and your back pressed into the bench.

Tips

• A lower incline targets the upper chest better than a steep one.
• Have a spotter or learn to rest the weights on your thighs to stand up safely.

General fitness information only, not medical advice. Check with a professional if you have health concerns.

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Frequently asked questions

What muscles does the Incline Dumbbell Press work?

The Incline Dumbbell Press mainly works the upper chest, shoulders, triceps.

How many reps of the Incline Dumbbell Press should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

Is the Incline Dumbbell Press good for beginners?

It can be. The Incline Dumbbell Press is an intermediate move, so learn the basic version first and build up gradually.