Dumbbell Incline Bench Press

An inclined dumbbell press that targets the upper chest, front delts, and triceps — the cornerstone upper-chest lift.

Chest Dumbbell Strength

Step by step

1. Set a bench to a 30 to 45 degree incline and sit with a dumbbell resting on each thigh.
2. Kick the dumbbells up to your shoulders one at a time, then lie back with the weights at chest height.
3. Pull your shoulder blades back and down into the bench with feet planted flat on the floor.
4. Press both dumbbells straight up until the arms are fully extended and the weights nearly touch overhead.
5. Lower under control to chest level with elbows tracked at about 45 to 60 degrees from the torso.
6. Pause briefly at the bottom, then press back up powerfully, finishing each rep with a strong lockout.

Muscles and equipment

Target muscle

Upper chest

Secondary muscles

Side delts, Triceps

Equipment

Dumbbell

Type

Strength

Similar exercises

• Dumbbell Incline Chest FlyUpper chest · Dumbbell
• Barbell High Incline Bench PressUpper chest · Barbell
• Barbell Incline Bench PressUpper chest · Barbell