Press dumbbells upward from an inclined bench to perform a pushing motion that primarily works the upper chest and front shoulder muscles.
How to do the Incline Bench Press (Dumbbell)#
- Set the bench to a moderate incline (about 30–45°) and lie back with your feet planted for stability.
- Hold a dumbbell in each hand with palms facing forward and the weights aligned roughly over your shoulders.
- Draw your shoulder blades together and keep your upper back stable throughout the movement.
- Lower the dumbbells in a controlled manner until they are near the middle of your chest, keeping your elbows at a moderate angle.
- Drive the weights upward until your arms are mostly extended and exhale as you press, then repeat for the desired reps.
Muscles worked#
- Primary: Chest
- Secondary: Front delts, Triceps
Common mistakes#
- Allowing the lower back to overarch and lift off the bench.
- Flaring the elbows out too wide, placing stress on the shoulders.
- Letting the dumbbells drift too far forward or backward of the chest.
- Bouncing the weights off the chest instead of using a controlled descent.
