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IntermediateChestDumbbellCompound

Incline Dumbbell Press

Incline dumbbell press targets the upper chest and front shoulders. Using an incline bench, this movement helps develop the upper pectoral region and enhances pressing strength.

Video DemonstrationRoyalty-free via Pexels
Incline Dumbbell Press demonstration

Visual demonstration — Incline Dumbbell Press

Muscles Worked

Chest (Primary)ShouldersTriceps

Step-by-Step Instructions

  1. 1Sit on an incline bench with dumbbells resting on your thighs.
  2. 2Lie back and press the dumbbells above your chest, arms extended.
  3. 3Lower the dumbbells to chest level by bending your elbows.
  4. 4Press them back up to the starting position.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Maintain a slight arch in your lower back.
  • Keep wrists in line with forearms.
  • Do not lock out elbows at the top.

Common Mistakes to Avoid

  • Allowing dumbbells to drift too far apart
  • Bouncing weights off chest
  • Not controlling the lowering phase

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