Dumbbell Incline Bench Press

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Sit on the bench and rest the dumbbells vertically on your thighs near your knees.
3. Kick your knees up one at a time to hoist the dumbbells to shoulder height as you lie back.
4. Retract your shoulder blades into the bench and plant your feet firmly on the floor for stability.

How to do it

1. Inhale and slowly lower the dumbbells toward the sides of your upper chest, keeping your elbows tucked at a 45-degree angle to your torso.
2. Lower the weights until you feel a deep stretch in your chest, ensuring your wrists stay stacked directly over your elbows.
3. Exhale and press the weights upward in a slight arc until your arms are extended, stopping just short of locking your elbows.
4. Maintain a controlled tempo, taking roughly 2 seconds to lower the weight and 1-2 seconds to press it back up.

Form checklist

• Keep your shoulder blades squeezed together and pinned against the bench throughout the entire set.
• Ensure your feet remain flat on the floor to prevent your hips from lifting off the bench.
• Avoid letting the dumbbells drift too far toward your head or your waist; keep them aligned with the upper chest.
• Keep your wrists neutral and straight, not allowing them to bend backward under the weight.

Pro tips

• Focus on driving your biceps toward the center of your chest at the top of the movement to maximize the contraction of the upper pectorals.
• Stop the dumbbells an inch apart at the top rather than clinking them together to maintain constant tension on the target muscles.

Make it harder

• Incorporate a 2-second pause at the bottom of the rep to eliminate elastic momentum and increase time under tension.
• Perform 1.5 reps: lower the weight fully, press up halfway, lower back down, and then press all the way up for one complete rep.

Frequently asked

What muscles does the dumbbell incline bench press work?

The dumbbell incline bench press primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline bench press?

The dumbbell incline bench press uses dumbbell.

Is the dumbbell incline bench press good for beginners?

The dumbbell incline bench 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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