Chest
Low Incline Dumbbell Press
The Low Incline Dumbbell Press is a strength exercise with dumbbells for your chest. Share of the load in the Zulta muscle model: mid chest 26%, upper chest 22% and front delts 14%.
How to do it
- Set an adjustable bench to about 15 to 30 degrees and sit back with a dumbbell on each thigh.
- Lie back and bring the dumbbells to the sides of your chest.
- Plant your feet and set your shoulder blades back against the pad.
- Press the dumbbells up until your arms are straight above your chest.
- Lower them slowly back to the sides of your chest.
Tips
- Let the dumbbells sink to a deep stretch while the shoulders stay pinned.
- Keep the elbows about 45 degrees from the body.
Common mistakes
- Stopping well short of the chest.
- Lifting the hips off the seat.
- Letting the dumbbells drift over the face.
Muscles worked by the Low 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.
15 to 30 degrees raises upper chest with little extra front delt. 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.
Low Incline Dumbbell Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Low Incline Dumbbell Press work?
Mainly the mid chest, upper chest and lower chest. The front delts, triceps (lateral head) and triceps (medial head) assist.
Is the Low Incline Dumbbell Press good for beginners?
Yes. The Low 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 Low Incline Dumbbell Press?
For example the Low Incline Barbell Press, Landmine Chest Press and Landmine Squeeze Press. They train mostly the same muscles, some with different equipment.
How do you make the Low Incline Dumbbell Press harder?
Add weight or reps, or move on to the Low Incline Barbell Press and Double Kettlebell Bench 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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