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Dumbbell Incline Bench Press
How to do the Dumbbell Incline Bench Press with good form: step-by-step technique, the muscles it works (chest), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Chest
- Secondary
- Delts, Triceps
How to do it
- Sit on the incline bench holding a dumbbell in each hand resting on your thighs.
- Kick the weights up to your shoulders one by one as you lie back against the pad.
- Plant your feet securely, squeeze your shoulder blades, and press the dumbbells straight up until your arms are fully extended.
- Lower the dumbbells smoothly to the sides of your upper chest, keeping your elbows tucked at a slight angle.
- Pause when you feel a deep stretch in your upper chest.
- Press the weights back to the top by driving through your chest and extending your elbows.
Coaching cues
- Press in a straight line
- Keep the chest proud
- Control the negative
Common mistakes
- Setting the incline too high (shifting entirely to shoulders)
- Arching the lower back excessively
- Dropping the dumbbells quickly
Equipment and setup
Adjustable bench, dumbbells
Adjustable bench set to a 30 to 45-degree incline.
Also known as: Incline DB Press
Track your Dumbbell Incline Bench Press in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
