How to do an Incline Dumbbell Press
The Incline Dumbbell Press is an intermediate dumbbell exercise that works your chest, with help from your shoulders and triceps.
How to do an Incline Dumbbell Press, step by step
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Lean back on the bench and use your thighs to help raise the dumbbells to shoulder height, palms facing forward.
- Once at shoulder height, rotate your wrists so that the palms of your hands are facing forward.
- Push the dumbbells up with your chest and shoulders, extending your arms fully.
- Lower the dumbbells back down to the starting position, keeping your elbows slightly bent.
- Repeat for the desired number of repetitions, alternating arms.
Muscles worked
Common mistakes
- Using too much weight and sacrificing form
- Not controlling the descent
- Arching the back excessively
- Locking out the elbows at the top of the movement
- Failing to retract the shoulder blades
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
Easier variation
More exercises for the same muscles
- Barbell Bench Press
- Barbell Incline Bench Press
- Barbell Incline Bench Press (Seated)
- Chest Dip (Dip Cage)
Frequently asked questions
What muscles does the Incline Dumbbell Press work?
The Incline Dumbbell Press mainly works your chest. It also works your shoulders and triceps.
Is the Incline Dumbbell Press good for beginners?
It can be, with some coaching. The Incline Dumbbell Press is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Incline Dumbbell Press should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Incline Dumbbell Press?
Good alternatives are Barbell Bench Press, Barbell Incline Bench Press and Barbell Incline Bench Press (Seated).
Put it in a workout plan
Track your Incline Dumbbell Press in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.