Incline dumbbell bench press - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Incline dumbbell bench press

Step by step instructions, muscle activation and variants for the Incline dumbbell bench press.

EasyUpper chest

About this exercise

Is a chest exercise that targets the upper part of the pectoral muscles, as well as the shoulders and triceps. By performing the press on an inclined bench, you emphasize the upper chest and shoulders more than the flat bench press.

How to Perform

  • Sit on an incline bench with the backrest set at a 30-45 degree angle.
  • Grip a dumbbell in each hand, resting them on your thighs.
  • Lie back on the bench, bringing the dumbbells to shoulder height with palms facing forward.
  • Keep your feet flat on the floor and core engaged.
  • Press the dumbbells upward until your arms are fully extended, without locking elbows.
  • Lower the dumbbells slowly until your elbows are at about a 90-degree angle.
  • Exhale as you press the dumbbells up, and inhale as you lower them.

    • Muscle Activation

    Primary
    Upper chest
    Secondary
    TricepsFront shoulders

    Common Mistakes

    Common mistakes content is coming soon.

    About the Incline dumbbell bench press

    The Incline dumbbell bench press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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