Incline Dumbbell Bench Press

Equipment

Gym Equipment Needed

Muscle Group

Chest

Setup

Set an incline bench to a moderate angle (often best for upper chest without turning it into a shoulder press). Choose dumbbells you can press with full control. If going heavy, use a spotter for the handoff or start lighter to ensure a safe setup.

Starting Position

Sit on the bench with dumbbells on your thighs. Lean back and use a small knee kick to bring the dumbbells to shoulder level. Plant your feet firmly on the floor. Retract and depress your shoulder blades (down and back) and keep your chest up with ribs stacked (no excessive arch). Hold the dumbbells slightly outside your upper chest line with wrists stacked over elbows and elbows angled about 45–70° from your torso.

Execution

Inhale and brace. Lower the dumbbells under control toward your upper chest/clavicle line, keeping forearms mostly vertical and shoulders stable. Descend to a strong stretch that stays pain-free. Exhale and press the dumbbells upward, guiding them back to a stacked position over your shoulders. Finish with arms straight without banging the dumbbells together. Repeat for the desired reps with smooth tempo and consistent range.

Tips on doing this exercise

Keep shoulder blades pinned down and back to protect shoulders and improve pressing power.

Aim for a consistent touch point on the upper chest and a smooth press path back over the shoulders.

Use a controlled lowering (2–3 seconds) and avoid bouncing.

Drive feet into the floor for full-body stability without lifting hips.

Progress by adding reps first, then load, while keeping every rep clean and consistent.

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Common Mistakes

Setting the bench too steep and turning it into a shoulder-dominant press

Letting shoulders roll forward or losing shoulder blade tension

Flaring elbows excessively or letting them drift too low/out of line

Wrists bending back instead of staying stacked

Bouncing out of the bottom or cutting range short

Feet not planted, reducing stability and control

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Recommended Ranges

Strength focus: 3–5 sets of 4–8 reps (heavier, longer rest)

Hypertrophy focus: 3–5 sets of 8–12 reps (moderate load, full range)

Accessory/volume: 2–4 sets of 10–15 reps (lighter, controlled)
Rest 90–180 seconds for heavy work; 60–120 seconds for moderate sets.

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