Chest exercise

Incline Dumbbell Bench Press

How to do the Incline Dumbbell Bench Press with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Set the incline to between 30- to 45-degrees. Sit on the bench and lean back. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Relax your neck against the bench. Keep your feet flat on the floor. Brace your core…
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Illustration showing the Incline Dumbbell Bench Press
Targets

Muscles worked

Chest muscle Chest Primary Triceps muscle Triceps Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Incline bench Incline bench Dumbbells Dumbbells
Technique

How to do the Incline Dumbbell Bench Press

  1. 1 Set the incline to between 30- to 45-degrees.
  2. 2 Sit on the bench and lean back. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Relax your neck against the bench. Keep your feet flat on the floor.
  3. 3 Brace your core and press both dumbbells straight over your chest as you exhale. Keep your wrists straight. At the top of the movement, the dumbbells should almost touch each other, and your arms should be perpendicular to the floor.
  4. 4 Reverse the movement and slowly lower the dumbbells to the top of your chest as you inhale. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso.