Incline Dumbbell Press
The Incline Dumbbell Press is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to Incline Dumbbell Press
- 1
Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
- 2
Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
- 3
Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- 4
Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
- 5
Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
- 6
Repeat the movement for the prescribed amount of repetitions.
- 7
When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Incline Dumbbell Press work?
The Incline Dumbbell Press primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Incline Dumbbell Press good for beginners?
Yes, the Incline Dumbbell Press is suitable for beginners. Start with light weight to master the 7-step form before adding load.
What equipment do I need for the Incline Dumbbell Press?
You need dumbbell to perform the Incline Dumbbell Press. Most commercial gyms will have this available.
Track Your Progress
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