Incline Dumbbell Bench Press
A bilateral chest press on an inclined bench using two independent dumbbells. It emphasizes the upper chest while the anterior deltoids and triceps assist and the shoulders control each dumbbell separately.
- Body part
- Chest: all exercises
- Movement
- Push: all exercises
What it trains
- Chest Upper, Primary, 85%
- Chest Middle, Secondary, 50%
- Triceps Long Head, Secondary, 50%
- Triceps Medial Head, Secondary, 50%
- Front Deltoid, Secondary, 50%
- Triceps Lateral Head, Secondary, 50%
How to perform
Lie back on an inclined bench with feet planted and a dumbbell beside each side of the upper chest.
Hold the dumbbells with palms facing forward and wrists aligned with the forearms.
Press both dumbbells upward together until the elbows are extended without a forceful lockout.
Pause briefly at the upper endpoint and lower both weights along the same controlled path.
Tips
Keep the back and pelvis in contact with the bench.
Allow each dumbbell a natural path without striking them together.
Use the demonstrated press grip, not a palms-facing neutral-grip variation.
Common mistakes
Dropping the dumbbells quickly into the lower position.
Lifting one side ahead of the other.
Increasing the lower-back arch to finish the press.
Related exercises
Variations · 1
Decline Dumbbell Bench Press
The same bilateral dumbbell pressing family, with a head-up incline rather than a head-down decline bench.
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