Push · Dumbbells, adjustable bench
Incline dumbbell press: angle, form and sets
The incline dumbbell press is the single best builder of upper chest, provided the bench angle is low enough that the shoulders do not take over.
Muscles worked: Upper pectoralis major, Anterior deltoid, Triceps
How to do it
- Set the bench to 30 degrees. Anything steeper turns the lift into a shoulder press.
- Sit back with the dumbbells on your thighs and kick them into position at chest height.
- Pull the shoulder blades down and back into the pad and keep them there for the whole set.
- Press up and slightly together until the arms are straight, without clanging the dumbbells.
- Lower for three seconds until you feel a stretch across the upper chest, elbows at roughly 45 degrees.
Mistakes to avoid
- Using a 45-degree bench and wondering why the front delts are sore instead of the chest.
- Letting the shoulder blades round forward at the bottom.
- Turning the press into a fly by dropping the elbows wide.
Sets and reps
| Goal | Prescription |
|---|---|
| Size | 4 sets of 8–12 reps, 90s rest |
| Strength | 4 sets of 5 reps with a two-second lower |
| Volume day | 3 sets of 12–15 with lighter dumbbells and a full stretch |
Swaps and alternatives
- Low-incline barbell press — Heavier loading with a fixed path.
- Incline machine press — Safe way to train to failure alone.
- Incline cable press — Constant tension through the lockout.
Common questions
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