Incline Dumbbell Press
A bench-press variation performed on an incline to place more emphasis on the upper chest.
How to do it
- 1Set the bench to a 30-45 degree incline and sit back with a dumbbell in each hand at shoulder height.
- 2Press the dumbbells up and slightly together until your arms are extended.
- 3Lower them with control back to the sides of your chest.
Common mistakes
- Setting the incline too steep, which shifts the work to your shoulders instead of your chest.
- Rushing the lowering phase.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Incline Dumbbell Press safe for beginners?
Yes. The Incline Dumbbell Press is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Incline Dumbbell Press work?
The primary mover is your chest. As a push movement, it also involves your shoulders and triceps.
What can I substitute if I don't have dumbbells or bench for the Incline Dumbbell Press?
The Kettlebell Floor Press targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have dumbbells or bench available.
See the Kettlebell Floor PressRelated exercises
Learn more
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