Incline Dumbbell Press
Quick answer
The Incline Dumbbell Press mainly works the chest, with help from the front delts and triceps. Press on an incline bench that targets the upper chest and engages the front of the shoulders. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Set the bench between 30° and 45°, sit with your back against the pad, a dumbbell on each thigh.
- Lie back, bringing the dumbbells up to shoulder height, palms facing forward.
- Push the dumbbells up, bringing them slightly together above your upper chest.
- Lower slowly until you feel a good stretch in your chest, elbows under your wrists.
Muscles worked
MainSecondary
- Chest (Upper/Clavicular Head)
- Triceps
- Anterior Deltoids
Common mistakes
- Avoid too steep a bench angle, which shifts the work onto your shoulders.
- Don't let your elbows flare out to 90° from your torso.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Incline Dumbbell Press work?
Mainly the chest. It also works the front delts and triceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Incline Dumbbell Press good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
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