Upper Arms Exercise · Dumbbell

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Dumbbell Palms In Incline Bench Press

Category

Upper Arms

Equipment

Dumbbell

Target

Triceps

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Keeping the palms facing each other throughout an incline press reduces shoulder strain compared to a standard rotated grip while still hitting the upper chest hard. That neutral path also brings the triceps into the movement more directly than a wide barbell grip would. It's a joint-friendly way to keep incline pressing in the program long-term.

How to Do the Dumbbell Palms In Incline Bench Press

1. Set an incline bench to a 45-degree angle.
2. Sit with your back against the backrest and your feet planted on the floor.
3. Hold a dumbbell in each hand with an overhand grip, palms facing inward.
4. Press both arms straight up above your chest, keeping a slight bend in the elbows.
5. Lower the dumbbells under control toward your shoulders, elbows staying close to your body.
6. Hold briefly at the bottom, then press the dumbbells back up to the start.
7. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Muscles Worked

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

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

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

Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Palms In Incline Bench Press work?

The Dumbbell Palms In Incline Bench Press primarily targets the triceps, with the chest and shoulders assisting.

What equipment do I need for the Dumbbell Palms In Incline Bench Press?

The Dumbbell Palms In Incline Bench Press is done with a dumbbell.

What's a good alternative to the Dumbbell Palms In Incline Bench Press?

If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.