Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Shoulders, Triceps
Equipment Dumbbell
Emphasis Compound
Type Push

Incline Dumbbell Bench Press Instructions

  • Sit back on an incline bench with the dumbbells resting on your thighs.
  • Assume a strong posture with your trunk braced and chest up. Focus on pinching your shoulder blades (scapulas) together as you lie back on the bench. 
    • This creates a stable shoulder position to press from.
    • Keep your feet rooted on the ground.
  • Rock back using your thighs to aid in lifting the dumbbells overhead at shoulder-width apart for your starting position.
  • Keeping your feet planted firmly on the ground and your body steady, lower the weight to just above your chest.
    • Use your mind-muscle connection to feel your shoulders, chest and triceps loading.
  • Press the dumbbells back up to starting position without locking out the elbows at the top.


  • Do not let your elbows excessively flare internally or externally. The wrist and elbows should be stacked on top of each other.
  • Don't let your shoulders shrug up during the movement. 
  • Your hands can rotate subtly through the movement.
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