Incline Dumbbell Bench Press

• CATEGORY

  Strength Training

  Pressing

• EQUIPMENT NEEDED

  Dumbbells

  Incline Bench

• LEVEL

  All Levels

Overview

The Incline Dumbbell Bench Press is a unilateral chest-strengthening exercise that targets the upper portion of the pectorals while promoting joint stability and balanced muscle development. The incline angle shifts the load to the clavicular head of the chest and anterior shoulders, making it an essential movement for upper-body symmetry and strength.

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Muscles Worked

PRIMARY:

• Pectoralis major

• Anterior deltoids

SECONDARY:

• Triceps brachii

• Serratus anterior

• Core stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Set the bench at a 30–45° incline. Sit down and place a dumbbell in each hand, resting them on your thighs.

2. Lie back and use your thighs to help lift the dumbbells into position above your shoulders with palms facing forward.

3. Begin with arms fully extended and wrists stacked above your elbows.

4. Lower the dumbbells in a controlled motion to just above your upper chest, keeping elbows at about a 45° angle.

5. Press the dumbbells back to the starting position by driving through your chest and triceps.

6. Repeat for the desired number of repetitions.

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Benefits

• Improves upper chest development and overall pressing power

• Dumbbells allow for a greater range of motion and muscle recruitment than a barbell

• Unilateral loading enhances shoulder stability and reduces muscular imbalances

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COACHING CUES

• Control the descent. Don’t let the weights drop

• Press evenly through both arms and avoid tilting or twisting

• Keep your feet grounded and shoulder blades retracted

• Exhale as you press; inhale as you lower

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Notes

The Incline Dumbbell Bench Press is a compound upper-body strength exercise focused on building the upper chest while enhancing shoulder and core stability. It’s a foundational movement for developing balanced pushing mechanics and symmetry across both sides of the body.