Incline Bench Press (Dumbbell)

A pressing exercise performed on an inclined bench using dumbbells to develop upper chest, anterior deltoids, and triceps.

Instructions

1. Sit on an inclined bench set to approximately 30-45 degrees, with your feet flat on the floor or bench extension for stability.
2. Hold a dumbbell in each hand at shoulder height with elbows bent at roughly 90 degrees, palms facing forward.
3. Press the dumbbells upward and slightly inward until your arms are nearly extended, stopping just short of lockout.
4. Pause briefly at the top while maintaining control and tension in your chest and shoulders.
5. Lower the dumbbells back down in a controlled manner to shoulder height.
6. Repeat for the target number of repetitions.

Tips

• The incline angle emphasizes the upper chest and anterior deltoids more than flat bench pressing.
• Keep your back against the backrest and maintain stable positioning throughout.
• Avoid using excessive momentum—control the weight through its full range of motion.
• Use a neutral or slightly inward path with the dumbbells based on comfort.
• Breathe in as you lower the weights and exhale as you press them upward.