Incline Dumbbell Bench Press
Also known as: incline dumbbell press
In SetGrip: Dumbbell Bench Press (Incline)
Dumbbells on an incline let your hands drop below shoulder level at the bottom, stretching the upper pecs through a longer range than the barbell allows, while each arm stabilizes its own load. It is the usual hypertrophy pick for upper chest: sets of 8 to 15, taken deep, with the bells kicked up from your knees.
How to do the Incline Dumbbell Bench Press
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench.
- Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height.
- Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and bend it toward your feet to keep the elbows in and the lats tight.
Muscles worked
Primary
Pectorals · Chest
The pecs press the arms together and forward and are worked hardest at the bottom of the rep when the elbows are below the body.
Common mistakes
- Elbows flared to 90 degrees — this puts the shoulder in a poor position at the bottom; tuck the elbows to about 45 to 60 degrees and touch the bar on the lower chest.
- Losing shoulder blade position — the shoulder blades should be pulled back and down before the unrack and stay there; if they roll forward, the chest loses leverage.
- Bouncing off the chest — control the bar to a light touch and pause for a beat before pressing; a bounce hides how much you can actually press.
- Feet dancing around — plant the feet flat and drive them into the floor for the whole set to keep the body tight.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Bench press goes first in a chest or push session when you are strongest. Superset with a dumbbell row on the same bench for a push and pull pair, or follow it with flies for volume.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Incline Dumbbell Bench Press work?
The Incline Dumbbell Bench Press primarily works the pectorals. It also involves the delts and triceps, which assist the movement and stabilise the joints.
Is the Incline Dumbbell Bench Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Dumbbell Bench Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Incline Dumbbell Bench Press?
If you cannot do the Incline Dumbbell Bench Press, try the Incline Barbell Bench Press, the Barbell Bench Press or the Decline Barbell Bench Press. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Dumbbell Bench Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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