How To: Incline Dumbbell Bench Press

Learn the proper form on how to do an incline dumbbell bench press exercise.

The incline dumbbell bench press exercise will lead to muscle growth in the upper body: chest, shoulder, and triceps.

Being in an inclined position increases the difficulty of the press. This will challenge the upper chest muscles and shoulders, leading to an increase in muscle size and strength.

Using dumbbells will allow for a greater range of motion that will prevent imbalances strength that can occur with improper form.

So start incorporating the dumbbell bench press exercise into your upper body workout routine to build your chest, shoulders, and arm muscles.

Novice weightlifter working out his chest and arms with a barbell bench press exercise with his back arched

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Instructions

  1. Incline Dumbbell Bench Press
    Set an adjustable bench to an incline of 30-45 degrees. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended.
  2. dumbbell-press-800
    Pull your shoulder blades together, and slightly stick out your chest. Lower both dumbbells to the sides of your chest. Pause, and then press the dumbbells back to the starting position.

Trainer’s Tips

  • Keep the elbows close to your sides throughout the exercise.
  • Do not hyperextend the neck. Maintain a neutral long spine.
  • Lower the dumbbells all the way until they are level with your chest.