Incline dumbbell press
Log this in the trackerAn upper-chest press with dumbbells: full range, even sides, friendly shoulders.
What it is
A press performed with a dumbbell in each hand on a bench inclined to roughly fifteen to thirty degrees. It biases the upper chest like the barbell incline press, while the independent weights allow a deeper stretch, a natural pressing path and no strong side quietly compensating.
Muscles worked
Primary: Upper chest (clavicular pectorals). Secondary: Front deltoids, Triceps.
How to perform it
- Set the bench to about fifteen to thirty degrees and sit with the dumbbells resting on your thighs.
- Lie back, using your legs to kick the dumbbells up to shoulder height one at a time, and set your shoulder blades back and down.
- Lower the weights under control to the level of your upper chest, feeling a stretch across the pecs.
- Press up and slightly together to a soft lockout over the upper chest, keeping the shoulder blades set.
Common form faults
- Setting the incline too steep. Keep it around fifteen to thirty degrees; much steeper hands most of the work to the front delts and it becomes a shoulder press.
- Letting the dumbbells drift out wide and wobble. Keep the wrists stacked over the elbows and the path consistent; reduce the weight if you cannot stabilise it.
- Clashing the dumbbells together at the top. Stop just short of touching so the chest keeps tension instead of resting at lockout.
Programming
A main or second chest press in moderate reps. The upper chest is a common weak point, and this is the most popular tool for bringing it up, getting heavy dumbbells safely into position is usually the practical limit before the pecs are.
Plan your training
Variations & substitutions
Frequently asked questions
- Dumbbells or barbell for incline pressing?
- Dumbbells give a longer range, let each arm find its own path and even out side-to-side strength; the barbell loads heavier and progresses in smaller, precise jumps. Many programmes run one of each across the week.
- What angle is best for the upper chest?
- Roughly fifteen to thirty degrees. Low enough to keep the pecs doing the pressing, high enough to shift emphasis to the clavicular fibres. Past forty-five degrees it is essentially a shoulder press.