Chest Exercise · Dumbbell

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Dumbbell Incline Palm-In Press

Keeping the palms facing each other throughout an incline press — rather than rotating to a standard grip — reduces shoulder strain while still hitting the upper chest and front delts. It's a good option for lifters managing shoulder discomfort who still want incline pressing in their program. The neutral path also brings the triceps in more than a wide barbell grip would.

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Also known as: Db Incline Palm-in Press, Dumbell Incline Palm-in Press

Category

Chest

Equipment

Dumbbell

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Incline Palm-In Press

1. Adjust an incline bench to a 45-degree angle.
2. Sit on the bench holding a dumbbell in each hand with palms facing each other.
3. Plant your feet firmly on the floor and keep your back flat against the bench.
4. Begin with the dumbbells at shoulder height, elbows bent and palms facing one another.
5. Press the dumbbells upward and away from your body until your arms are fully extended.
6. Pause briefly at the top, then slowly lower the dumbbells back to the starting position.
7. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Incline Palm-In Press mainly targets your Pectorals, with your Shoulders helping support the movement, along with your Triceps.

More Chest Exercises

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

More Pectorals Exercises

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

Equipment Alternatives

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

Chest Dip Body Weight · Pectorals Barbell Bench Press Barbell · Pectorals Cable Bench Press Cable · Pectorals Kettlebell Alternating Press On Floor Kettlebell · Pectorals

FAQ

What muscles does the Dumbbell Incline Palm-In Press work?

The Dumbbell Incline Palm-In Press mainly works your pectorals. It also helps strengthen your shoulders and triceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Incline Palm-In Press?

You do the Dumbbell Incline Palm-In Press with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Incline Palm-In Press?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Incline Palm-In Press?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Dumbbell Incline Palm-In Press?

The Chest Dip trains your pectorals with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.