How to do the Incline Dumbbell Press
Primary: Chest, Front Delts · also works Triceps. Also called: incline db press.
Step by step
- 1
Set a bench to a 30 to 45 degree incline and sit with the dumbbells on your thighs.
- 2
Lie back and bring the dumbbells to shoulder level with your palms facing forward.
- 3
Pull your shoulder blades back and down and keep your feet flat.
- 4
Press the dumbbells up until your arms are straight above your upper chest.
- 5
Lower under control until your elbows are at or slightly below shoulder level.
Coaching cues
- Keep the dumbbells over your elbows, not drifting back over your head
- Keep your ribs down to avoid excessive arching
- Press up and slightly inward
Common mistakes
- Setting the incline too steep
- Letting the dumbbells travel too far behind the shoulders
- Bouncing out of the bottom
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Incline Dumbbell Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Incline Dumbbell Press work?
Primary: Chest, Front Delts. Secondary: Chest, Front Delts, Triceps
How many sets and reps of Incline Dumbbell Press should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Incline Dumbbell Press?
Same movement pattern, different equipment: Incline Barbell Bench Press, Decline Push-Up, Machine Chest Press, Dumbbell Bench Press, Dumbbell Floor Press, Dumbbell Fly.
Is the Incline Dumbbell Press good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.