Muscles worked
What the incline dumbbell press trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the angle. Set the bench to about 30 degrees, often the first or second notch up from flat. Steeper than about 45 degrees turns it into more of a shoulder press.
- 02
Dumbbells on your thighs. Sit on the bench with your back against the pad and the dumbbells standing on end on your thighs, close to your knees.
- 03
Kick up. Lie back and, as you do, lift one knee then the other to push each dumbbell up to your shoulders. Arrive with the dumbbells at the sides of your upper chest, not out wide.
- 04
Shoulder blades back. Pull your shoulder blades together and down into the bench and lift your chest slightly. Keep your head and glutes on the pad.
- 05
Feet and grip. Plant your feet flat on the floor. Hold the handles firmly with your wrists straight, palms facing your feet or turned slightly in.
Step by step
How to do the incline dumbbell press
- 01
Press. Breathe in, brace, and press the dumbbells up and slightly in until your arms are straight and the dumbbells sit over your upper chest, near your collarbones.
- 02
Lower. Lower the dumbbells under control, about two seconds, to the sides of your upper chest. Keep your elbows at roughly 45 degrees from your body and your forearms close to vertical.
- 03
Bottom. Go down until you feel a stretch across your upper chest, usually with the dumbbells about level with your chest. Stop before your shoulders roll forward off the bench.
- 04
Drive up. Press back up along the same path, finishing over your upper chest again. Let the dumbbells come close at the top without banging them together.
- 05
Finish the set. After the last rep, lower the dumbbells to your chest, bring your knees up, and rock up to sitting with the dumbbells back on your thighs.
Cues to say in your head
- Low incline, about 30
- Shoulders down and back
- Elbows at 45
- Press over your collarbones
- Control the stretch
- Feet stay planted
Fix these first
Common mistakes
Bench set too steep
Drop it to about 30 degrees. Above about 45 degrees the front shoulders take over and it becomes closer to a shoulder press.
Elbows flared straight out to the sides
Tuck them to roughly 45 degrees so your forearms stay vertical under the dumbbells and the front of the shoulder is not taking the strain.
Pressing up over your face or your belly
Finish every rep over your upper chest, near your collarbones. The dumbbells should travel up and slightly in, then come straight back down.
Shoulders rolling forward at the top
Stop at straight arms. Reaching up off the bench loses the pinned shoulder blade position you set before the first rep.
Cutting the depth short
Lower until the dumbbells are about level with your chest and you feel the stretch. If you cannot, the dumbbells are too heavy.
Sliding down the bench
Keep your feet flat and pushing lightly into the floor, and sit back so your hips are in the crease of the bench before you lie back.
Stay safe
The normal way to end a failed rep is to lower the dumbbells to your chest under control, bring your knees up, and sit up with them on your thighs. With lighter dumbbells you can instead lower them out to your sides close to the floor and set them down; never just drop heavy dumbbells from straight arms. A spotter should kneel or stand behind your head and hold your wrists, not your elbows or upper arms. Pick a weight you can kick up and set down safely, and stop if you feel sharp or pinching pain in the front of the shoulder.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 8 to 12 | 65–75% 1RM | 1.5 to 2.5 min |
| Strength | 3 to 4 | 5 to 8 | 75–85% 1RM | 2 to 3 min |
| Endurance | 2 to 3 | 12 to 20 | 50–65% 1RM | 45 to 90 sec |
| Technique | 2 to 3 | 8 to 10 | 50–60% 1RM | 1 to 2 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Strength sets
162–183lb
3 to 4 sets of 5 to 8 reps, 2 to 3 min rest. Heavier work. The limit is often getting the dumbbells into position, so use a weight you can kick up cleanly.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Incline Dumbbell Press questions
What angle should the bench be for incline dumbbell press?
Around 30 degrees works well for most people, which is often the first or second notch up from flat. Anywhere from about 15 to 45 degrees still trains the upper chest, but past about 45 degrees the front shoulders tend to take over.
What muscles does the incline dumbbell press work?
Mainly the upper chest, with the front shoulders and triceps helping as the other pressing muscles. The rest of the chest helps out of the bottom, and your upper back and serratus keep your shoulder blades steady.
Is the incline dumbbell press better than the flat dumbbell press?
Neither is better overall; they bias different parts of the chest. The incline puts more work into the upper chest and front shoulders, while the flat version uses more of the middle chest and usually lets you lift a bit more. Many programs use both.
How do I get heavy dumbbells into position?
Sit with the dumbbells on end on your thighs, then lie back and lift one knee then the other to drive each dumbbell up to your shoulders. Once the dumbbells get too heavy to kick up cleanly, ask a partner to hand them to you or use lighter dumbbells for more reps.
Should the dumbbells touch at the top?
They can come close, but there is no need to bang them together. Finishing over your upper chest with the dumbbells a few inches apart keeps the path controlled and the shoulders settled on the bench.
How many sets and reps of incline dumbbell press should I do?
For muscle, 3 to 4 sets of 8 to 12 reps taken close to failure suits most people. For strength, use 3 to 4 sets of 5 to 8 with a weight you can still kick up cleanly.
Train in Protocol
Log your incline dumbbell press by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.