Dumbbell Incline Press

dumbbell-incline-press-2 Info

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Dumbbell Incline Press

This Upper Chest Exercise Primarily Works the Upper Head of the Pectoralis Major and Pectoralis Minor

Welcome to our Dumbbell Incline Press Exercise Instruction Guide! 

On this page you’ll learn how to do this chest exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your Weight Training Programs and next Chest Workout.

Have you seen our Best Chest Exercises list yet? See if this chest exercise made the cut! Also, make sure to view our Dumbbell Exercises page for a list of all our weight training exercises that utilize dumbbells. 

Exercise Summary

Exercise Name: Dumbbell Incline Press
Main Muscle: Chest
Secondary Muscle(s): Deltoids, Triceps
Exercise Type: Compound, Push
Equipment Required: Dumbbells, Incline Bench

Exercise Description and Instruction:

The Dumbbell Incline Press is a chest exercise that targets the pectoralis minor, upper portion of the pectoralis major, triceps and deltoids. 

Make sure to view Barbell Bench PressDecline Bench Press and Incline Bench Press. You’ll benefit from switching up your workout routines and hitting your chest from different angles and grips. Flat Dumbbell Bench Press is one of our most popular Weight Training Exercises and is beneficial for beginners as well as seasoned lifters.


To Perform This Exercise:

  1. Adjust a bench to a 45 degree angle and sit on the bench with a dumbbell in each hand on top of your thighs and your palms facing each other.
  2. Lie backwards on the bench while simultaneously pushing your thighs upwards to help bring the dumbbells to your shoulders. As you are bringing the dumbbells to just outside your shoulders, rotate your wrists forward so that your palms of are facing away from you.
  3. Once the dumbbells are at your shoulders you should be lying on the bench with your feet flat on the floor. This will be your starting position.
  4. Exhale and press the dumbbells straight above your shoulders by extending your arms and using your chest muscles. Note: Squeeze your chest in the contracted position.
  5. Once your arms are fully extended, pause for a moment then again slowly lower the dumbbells back to the starting position at your shoulders so that your upper arm and forearm form a 90 degree angle.
  6. Repeat for the desired number of repetitions.


  1. Once you have finished the desired number of repetitions, do not drop the dumbbells next to you. Doing so may injure your rotator cuff.
  2. Use a spotter if you are new to this lift. If no spotter is available, be very conservative with the amount of weight you choose.
  3. Keep your back and shoulders against the bench and your feet flat on the floor at all times.
  4. Kick upwards one leg at a time to create momentum while bringing the weight to your shoulders at the beginning of the exercise.
  5. Complete each repetition in a slow and controlled manner.

Other Popular Upper Body Exercises:

Check out some of our other popular Arm Exercises and Variations:

  • Close Grip Bench Press
  • Bent Over Row
  • Dumbbell Bench Press
  • Chin Ups and Pull Ups
  • Triceps Extension

Now that you’ve seen the Dumbbell Incline Press, which primarily targets your pectorals, check out all of our different Chest Exercises.

Or, check out these other pages of interest:

  • Weight Training Exercises
  • Chest Exercises Main Page and Best Chest Exercises List
  • Muscle Building Workouts
  • Fat Loss Workouts 

You’ve seen the Chest Exercises. Now access the Workout Routines. 
Start at our Home Page.

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