Chest
Incline Dumbbell Press
The Incline Dumbbell Press is a strength exercise with dumbbells for your chest. Share of the load in the Zulta muscle model: upper chest 28%, mid chest 21% and front delts 19%.
Also known as: incline db press, incline dumbbell bench
How to do it
- Set a bench to about 30 to 45 degrees and sit back with a dumbbell on each thigh.
- Lie back and bring the dumbbells to the sides of your upper chest.
- Plant your feet and set your shoulder blades back against the pad.
- Press the dumbbells up until your arms are straight above your upper chest.
- Lower them slowly back to the sides of your upper chest.
Tips
- Let the dumbbells come together over the upper chest, not over the face.
- Keep the elbows about 45 degrees from the body.
Common mistakes
- Setting the bench so steep that the shoulders take over.
- Lifting the hips off the seat.
- Stopping the dumbbells well above the chest.
Muscles worked by the Incline Dumbbell Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
30 to 45 degrees shifts work to the clavicular pec and front delt (Rodriguez-Ridao 2020). Free implements need more shoulder stabilisation (Saeterbakken 2011). Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Incline Dumbbell Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Incline Dumbbell Press work?
Mainly the upper chest and mid chest. The front delts, triceps (lateral head) and triceps (medial head) assist.
Is the Incline Dumbbell Press good for beginners?
Yes. The Incline Dumbbell Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Incline Dumbbell Press?
For example the Incline Bench Press, Hammer Strength Incline Press and Incline Machine Chest Press. They train mostly the same muscles, some with different equipment.
How do you make the Incline Dumbbell Press harder?
Add weight or reps, or move on to the High Incline Barbell Press and Low Incline Barbell Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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