Incline Dumbbell Press

Technique

Set the bench to a 30-45 degree incline and sit back with a dumbbell in each hand at shoulder height. Press the dumbbells up and slightly inward until your arms are extended without locking out hard. Lower them under control to the sides of your upper chest, keeping your elbows at roughly 45 degrees from your torso. Focus on driving through the upper chest rather than letting your shoulders take over.

Steps

1. Set the bench to a 30-45 degree incline
2. Sit back with the dumbbells at shoulder height and plant your feet firmly
3. Draw your shoulder blades back and down against the bench
4. Press the dumbbells up and slightly inward without locking your elbows hard
5. Lower the dumbbells under control toward the sides of your upper chest
6. Keep your elbows about 45 degrees from your torso throughout the movement

Common mistakes

• Setting the bench too steep and shifting emphasis to the shoulders
• Flaring the elbows out to the sides
• Letting the shoulders roll forward at the bottom
• Bouncing the dumbbells out of the bottom position

Variations

• Neutral-grip incline dumbbell press
• Alternating incline dumbbell press
• Low-incline dumbbell press
• Single-arm incline dumbbell press

FAQ