Incline Dumbbell Bench Press Exercise Guide

exercise profile
Target Muscle Group
chest
Exercise Type
strength
Equipment Required
Dumbbell
Mechanics
Compound
Force Type
Push (Bilateral)
Secondary Muscles
Shoulders, Triceps

incline dumbbell bench press form Overview

The incline dumbbell bench press is an exercise that strengthens the chest muscles and is a version of the incline bench press. Indirectly involved muscles include the shoulders and triceps.

by using an incline. You may more effectively target the upper chest region, which is often neglected by lifters, 

Additionally, using dumbbells will promote equal and balanced chest strength on both sides. When performing press exercises, they can also assist in avoiding shoulder and pec injuries.

When working out your chest, upper body, push, and entire body, you can use an incline dumbbell bench press.

incline dumbbell bench press form Instructions

1. With palms facing in and a neutral grip, pick up the dumbbells from the ground. Sit on the edge of an inclined bench while holding the dumbbells with their ends in your hip crease.

2. To start, sit back and hold the weights near your chest. Take a moment to breathe deeply before pressing the dumbbells up until they lock out at the top once you are in position.

3. Controllably drop the dumbbells as long as they are comfortable doing so (the handles should be around at  chest level).

4. Tighten the chest muscles and raise the dumbbells to the beginning position.

Repeat as many times as necessary.

Dumbbells should not be dropped to the side unless you are skilled at exercise or using a lot of weight.

**Ideally, you should pull your knees up so the ends of the dumbbells are contacting your thighs, turn the dumbbells back to neutral (palms facing each other), and then use the weight of the dumbbells to rock back to an upright, seated posture.

incline dumbbell bench press form Tips

1. Don’t completely lock out the elbows to keep more tension in the pecs.

2. To keep the elbows in a neutral position, keep the weights slightly bent at a 45-degree angle.

3. Avoid letting the dumbbells run against each other at the end of a rep because doing so could lead you to lose shoulder stability and hurt yourself.

4. To increase the “irradiation” effect, which strengthens shoulder stability, squeeze the dumbbells as hard as you can.

5. Maintain a tight squeeze between your shoulder blades to keep your shoulders in a secure posture.

6. Imagine yourself attempting to push the weights away from yourself instead of the other way around.

7. Keep your shoulder blades slightly extended and work to keep your shoulder girdle “packed” if you’re experiencing pain in the shoulder joint itself (especially in the front).

8. Be sure to keep your abs tight and avoid letting your lower back arch too much.

9. During the set, keep your feet flat on the ground and prevent your lower body from moving.