Incline Dumbbell Bench Press – Exercise Guide

Incline Dumbbell Bench Press (Chest) – Exercise Guide

Muscles worked: Chest

Equipment needed: Dumbbell, Incline Bench


1. Sit on an incline bench with a dumbbell in each hand placed atop your thighs. Hold the dumbbells with a neutral (palms facing each other) grip at this point.

2. Lie back on the incline bench and push the dumbbells up to your shoulders using your thighs. Turn your wrists outwards into a pronated (palms facing forward) grip.

3. Extend your arms forward so that they are perpendicular to the floor.

4. Take a deep breath and lower the weights with a slow and controlled motion. Your forearms should remain perpendicular to the floor throughout the exercise.

5. As you reach the sides of your upper chest, reverse the motion by extending through your elbows and pushing the dumbbells with your pectoral muscles while breathing out.

6. Pause and squeeze your chest at the top of the movement for a couple of seconds.

7. Repeat for the recommended repetitions.

Variations/How To

Target the Upper Pecs From Different Angles

You can hit your upper chest from different angles by changing the incline angle of the bench. You can also use a neutral (palms facing each other) grip to train your chest in the incline dumbbell bench press.

Alternate Exercises for Incline Dumbbell Bench Press

Incline Dumbbell Flyes

Incline Push Up

Incline Bench Press