Incline Dumbbell Press
How to do it
Starting position
- Set the bench backrest to about 30 degrees.
- Hold a dumbbell in each hand and sit on the bench.
- Plant your entire feet firmly on the floor.
- Place the dumbbells on your thighs and get ready.
Movement
- Lift the dumbbells to the sides of your chest.
- Bend your elbows and slowly lower the dumbbells to the sides of your chest.
- Press the dumbbells up using your chest muscles.
Breathing
Inhale as you lower the dumbbells and exhale as you press them up.
Trainer tips
- Set the bench angle to 30-45 degrees
- Feel the stretch in your upper chest as you lower
- Lower your shoulders, pull your shoulder blades together, and pin them to the bench
Cautions
- Locking out your elbows excessively strains the joints, so be careful.
- Setting the angle too high and shifting the load to the shoulders
- Overarching the lower back to perform it like a flat press
- Flaring the dumbbells wider than the elbows
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Front delts · Triceps |
| Equipment |  Dumbbell Incline bench |
| Movement pattern | Horizontal push |
| Rep range | 8–12 reps |
34 similar exercises
Representative exercise: Incline Dumbbell Press
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- Bodyweight Svend Press
- Bottle Weighted Svend Press
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- Dumbbell Svend Press
- Dumbbell 45 degrees Press
- Weighted Svend Press
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- Dumbbell Incline Twist Press
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- Dumbbell Incline Palm-in Press
- Dumbbell Incline Squeeze Press
- Kettlebell Incline Twist Press
- Kettlebell Incline Hammer Press
- Kettlebell Incline Palm in Press
- Dumbbell Palms-In Incline Bench Press
- Kettlebell Decline Bench Press
- Kettlebell Incline Bench Press
- Dumbbell Incline One Arm Press
- Dumbbell Incline Alternate Press
- Dumbbell Incline One Arm Hammer Press
- Dumbbell Incline Wide Grip Bench Press
- Dumbbell Incline Twist Press (VERSION 2)
- Dumbbell Incline Close Grip Press
- Dumbbell Incline reverse-grip 30 degrees bench press
- Cable Incline Close grip Bench Press
- Cable Incline Bench Press (VERSION 3)
- Dumbbell Incline Press on Exercise Ball
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- Dumbbell Incline One Arm Hammer Press on Exercise Ball
Exercise GuideDo the dumbbells move outside your elbows?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Single Arm Floor PressHarderDumbbell 45 degrees PressHarderDumbbell Bench PressSimilar exerciseMachine Incline Chest PressSimilar exerciseKneeling Push-UpSimilar exerciseBarbell Larsen PressSame muscle · different equipmentBand Chest PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.