Incline dumbbell bench press

Incline dumbbell press technique

The dumbbell version requires more setup complexity than the barbell because of the dumbbell handling. The inclined position also affects the setup compared to flat dumbbell pressing.

Setting up the bench and dumbbells

Set the adjustable bench at 30 to 45 degrees. Select dumbbells of appropriate weight. Place them on the floor beside the bench. Sit on the bench with the back against the back pad. Lift each dumbbell onto the corresponding thigh. The inclined position makes the leg kick up technique more important than for flat dumbbell pressing.

Getting into position

Hold the dumbbells on the thighs while sitting. Lean back onto the bench using the legs to drive the dumbbells over the chest. The inclined back angle means the dumbbells arrive at the starting position slightly differently than flat pressing. The dumbbells should be over the upper chest at the start with arms extended.

Executing the rep

Lower the dumbbells under control to the sides of the upper chest. The dumbbells should travel down and slightly outward. The hands at the bottom should be in line with the upper pec. Pause briefly at the stretched position. Press the dumbbells back up toward the starting position. The dumbbells can come together slightly at the top.

Finishing the set

Bring the dumbbells to the thighs at the end of the set. Sit up with the dumbbells controlled on the thighs. Drop them once seated. Heavy dumbbells should not be held while sitting up. The transition is more demanding than flat dumbbell pressing because of the bench angle.

What incline dumbbell press targets

Like the barbell incline press the dumbbell version biases the upper chest. The dumbbell loading produces some specific differences that benefit hypertrophy oriented training.

Upper pec emphasis

The 30 to 45 degree bench angle loads the clavicular head of the pectoralis major. Research has shown strong upper pec activation in this position. The dumbbell version may produce slightly different activation than the barbell version due to the independent loading and the greater range available.

Greater range of motion

Dumbbells travel below the bar position at the bottom of the rep. The greater range produces deeper stretch on the upper chest and additional time under tension. The stretched position loading is particularly valuable for hypertrophy. The dumbbell incline press is one of the best stretched position upper chest exercises.

Anterior deltoid involvement

The anterior deltoid contributes significantly during incline pressing in both barbell and dumbbell versions. The contribution is higher than in flat pressing due to the shoulder flexion component of the movement. The dumbbell version may produce slightly less deltoid involvement than the barbell version because the dumbbells can be brought together at the top.

Unilateral loading and stability

Each side works independently with dumbbells. Strength differences between sides are revealed and can be addressed. The independent dumbbells also require more stabilising work than a single barbell, developing more complete upper body strength.

How to program incline dumbbell press

The incline dumbbell press is one of the most useful chest hypertrophy exercises. Programming depends on whether it serves as a primary or secondary exercise.

As a primary exercise

Three to four sets of 8 to 12 reps with progressive loading. Rest 90 to 120 seconds between sets. Suitable as the primary chest exercise in hypertrophy programmes that prioritise upper chest development. The combination of the incline angle and dumbbell range produces strong upper chest stimulus.

As a secondary exercise

Three to four sets of 8 to 12 reps after barbell pressing. The dumbbell version adds range of motion and unilateral work that the barbell does not provide. Performing it after barbell pressing means the heaviest absolute loading happens with the barbell while the dumbbell version provides hypertrophy benefits.

Frequency

Once or twice per week is typical. Most chest programmes include incline dumbbell pressing in at least one session per week. Programmes targeting upper chest development may include it in every chest session. The exercise can be alternated with the barbell incline version across training blocks.

Progression

Progress through small dumbbell weight increases of 1 to 2.5 kg per session when achievable. Once dumbbell weight reaches the gym ceiling (typically 40 to 50 kg per hand), barbell or machine variations are needed for continued progressive loading. The dumbbell ceiling tends to limit incline dumbbell press progression faster than for flat dumbbell pressing.

Variations and alternatives

The incline dumbbell press has specific characteristics. Variations and alternatives extend training options for upper chest development.

Incline barbell bench press

The barbell version allows heavier loading. Most lifters who do significant incline work include both barbell and dumbbell versions. The barbell version handles maximum strength work. The dumbbell version handles hypertrophy and stretched position loading.

Neutral grip incline dumbbell press

Holding the dumbbells with palms facing each other rather than facing forward changes the wrist angle. The neutral grip is more comfortable for lifters with shoulder discomfort. It also produces slightly different chest activation, with some studies suggesting greater upper pec emphasis in some individuals.

Single arm incline dumbbell press

Pressing one dumbbell at a time produces greater unilateral load. The single arm version requires significant core work to resist asymmetric loading. Useful for addressing imbalances or for variation in advanced programmes.

Decline push ups alternative

Bodyweight decline push ups produce upper chest emphasis similar to incline pressing. The bodyweight nature makes them useful when free weights are not available. They cannot match barbell or dumbbell loading but extend training options.

More chest exercises

For the barbell version our Incline barbell bench press guide covers heavier loading. Flat dumbbell bench press covers the flat angle variation. And Best Chest Exercises for Upper Chest Growth covers programming for upper pec development.