Dumbbell Incline Palm-In Press

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Sit on the bench and rest a dumbbell on each thigh.
3. Kick the weights up to shoulder height as you lie back, keeping your palms facing each other in a neutral grip.
4. Plant your feet firmly on the floor and retract your shoulder blades into the bench to create a stable base.

How to do it

1. Exhale as you press the dumbbells straight up toward the ceiling until your arms are fully extended but not locked out.
2. Keep the dumbbells parallel to each other and directly over your upper chest throughout the movement.
3. Inhale as you slowly lower the weights back to the starting position, keeping your elbows tucked at a 45-degree angle to your torso.
4. Maintain a controlled 2-second descent and a powerful 1-second ascent.

Form checklist

• Keep palms facing each other (neutral grip) throughout the entire set.
• Maintain a slight natural arch in the lower back while keeping the upper back glued to the bench.
• Avoid clanging the dumbbells together at the top to maintain constant tension.
• Ensure elbows do not flare out wide; keep them tucked toward the ribcage to protect the shoulders.

Pro tips

• Focus on driving the movement through your elbows rather than just your hands to better engage the pectoral fibers.
• At the top of the movement, consciously squeeze your chest muscles together to maximize the peak contraction.

Make it harder

• Add a 2-second pause at the bottom of the rep to eliminate momentum and increase difficulty.
• Implement a 4-second eccentric (lowering) phase to maximize time under tension.

Frequently asked

What muscles does the dumbbell incline palm-in press work?

The dumbbell incline palm-in press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline palm-in press?

The dumbbell incline palm-in press uses dumbbell.

Is the dumbbell incline palm-in press good for beginners?

The dumbbell incline palm-in 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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