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Exercise 0314 · REF ns0SIbU

Dumbbell Incline Bench Press exercise animation

Dumbbell Incline Bench Press

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Setting the bench to an incline shifts emphasis onto the upper chest and front delts, an area a flat bench press trains far less directly. Dumbbells at this angle also demand more shoulder stabilization than a barbell, since each arm has to control its own path independently. Most lifters find they can't handle nearly as much weight here as on a flat press, and that's expected — it's a different muscle emphasis, not a weaker lift.

How to Do the Dumbbell Incline Bench Press

  1. Set up an incline bench at a 45-degree angle.
  2. Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench.
  3. Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height.
  4. Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
  5. Push the dumbbells back up to the starting position, fully extending your arms.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Incline Bench Press primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell Incline Bench Press work?
The Dumbbell Incline Bench Press primarily targets the pectorals, with the shoulders and triceps assisting.
What equipment do I need for the Dumbbell Incline Bench Press?
The Dumbbell Incline Bench Press is done with a dumbbell.
What's a good alternative to the Dumbbell Incline Bench Press?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.