Dumbbell 45 Degrees Press

Muscles worked

Setup

1. Adjust the bench to a 45-degree incline and sit with a dumbbell in each hand resting on your thighs.
2. Kick the dumbbells up to shoulder height one at a time as you lie back against the bench.
3. Plant your feet firmly on the floor and retract your shoulder blades, creating a stable base.
4. Position the dumbbells at the sides of your upper chest with your wrists stacked directly over your elbows.

How to do it

1. Press the dumbbells toward the ceiling in a slight inward arc, exhaling forcefully as you reach full extension.
2. Stop just short of locking your elbows at the top to maintain constant tension on the chest and shoulders.
3. Lower the weights under control to the starting position, inhaling deeply as you feel a stretch in your upper pectorals.
4. Maintain a controlled 2-second eccentric (lowering) phase and a powerful 1-second concentric (pressing) phase.

Form checklist

• Keep your elbows tucked at a 45-degree angle relative to your torso to protect the shoulder joints.
• Ensure your wrists remain neutral and aligned directly over your elbows throughout the lift.
• Maintain a slight natural arch in your lower back while keeping your glutes and shoulder blades on the bench.
• Avoid clinking the dumbbells together at the top of the movement.

Pro tips

• Focus on driving your biceps toward the midline of your chest at the top of the rep to maximize upper pec recruitment.
• Imagine pushing your body away from the weights and deep into the bench to create more leverage and stability.

Make it harder

• Incorporate a 2-second pause at the bottom of each rep to eliminate momentum and increase time under tension.
• Perform the exercise unilaterally (one arm at a time) to increase the demand on your core and stabilizers.

Frequently asked

What muscles does the dumbbell 45 degrees press work?

The dumbbell 45 degrees press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell 45 degrees press?

The dumbbell 45 degrees press uses dumbbell.

Is the dumbbell 45 degrees press good for beginners?

The dumbbell 45 degrees press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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