Incline dumbbell press
- Set an incline bench to a 30-45 degree angle. Sit down and hold a dumbbell in each hand, resting them on your knees.
- Lie back and use your knees to help bring the dumbbells up to shoulder-width, just outside your chest, with your palms facing forward.
- Press the dumbbells up and slightly inward until your arms are fully extended over your chest.
- Slowly lower the dumbbells with control back to the starting position.
Tips
- Set the bench between 30 and 45 degrees, as a steeper angle shifts the movement increasingly toward the front delts rather than the upper chest.
- Press the dumbbells upward and slightly inward together so that both arms reach full extension at the same time directly over your chest.
- Lower the dumbbells at a controlled pace, keeping your wrists stacked over your elbows throughout the descent.
Common mistakes
- Flaring the elbows out to the sides so they point away from the body rather than angling slightly inward toward the torso.
- Pressing each dumbbell straight up independently rather than moving them slightly inward, so the two dumbbells remain wide apart at the top.
- Lifting the hips off the bench during the press, which changes the angle of the torso relative to the set bench position.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
