Overview

The incline dumbbell chest press targets the upper portion of the chest while still engaging the triceps and shoulders. The incline bench angle shifts emphasis higher on the pectoral muscle compared to the flat press, making it a staple for balanced chest development. Using dumbbells allows for a freer range of motion, better shoulder alignment, and greater muscle activation.

Instructions

1. Setup: Set your bench to a 30°–45° incline. Sit with dumbbells resting on your thighs, then use your legs to assist in bringing them into position as you lean back.

2. Positioning: Plant your feet flat on the ground, lightly squeeze your glutes, engage your core, and retract your shoulder blades to stabilize your upper body.

3. Pressing: Start with the dumbbells just outside upper-chest level, elbows at about 45° from your torso. Press the dumbbells upward until your arms are nearly straight (don’t fully lock out).

4. Lowering: Inhale and slowly lower the dumbbells under control until they reach roughly upper-chest level, keeping forearms vertical and wrists stacked.

Tips for Proper Form

• Bench Angle: Stick to 30°–45°. Too steep shifts load to your shoulders and reduces chest activation.

• Elbow Path: Keep elbows tucked around 45° relative to your torso to protect the shoulders.

• Wrist Position: Keep wrists straight and stacked above elbows—avoid bending backward or inward.

• Scapular Stability: Retract and lightly pin your shoulder blades into the bench to stabilize the press.

• Controlled Tempo: Lower the dumbbells slowly (2–3 seconds) and drive up with control to maximize activation.

• Breathing: Inhale on the descent, exhale as you press upward.

Optional Form Cue

“Drive the dumbbells up and back slightly—aim to squeeze the upper chest, not just press the weight.”