Dumbbell Incline Chest Press
Target your upper pecs and build a fuller chest. This classic incline move uses dumbbells for a superior range of motion and balanced muscle development. Essential for a strong, sculpted upper body.
The Dumbbell Incline Chest Press is a compound exercise that mainly works the chest and shoulders, with help from the triceps. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Incline Chest Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head)
Secondary
Triceps (triceps brachii)
How to do the Dumbbell Incline Chest Press
Setup
Set an adjustable bench to a 15-degree incline, making sure it is stable.
Grab a pair of dumbbells and sit at the end of the bench, resting the dumbbells on your thighs.
Lie back on the bench, bringing the dumbbells up to your chest as you do so. Your feet should be planted firmly on the floor.
Position the dumbbells slightly wider than shoulder-width, with your palms facing forward and elbows tucked slightly towards your body.
Execution
Press the dumbbells upwards in a controlled motion, extending your arms without locking your elbows at the top.
As you push, allow your elbows to flare out slightly for optimal chest engagement.
Slowly lower the dumbbells back down to the starting position, maintaining tension on your chest muscles throughout the movement.
Do not pause at either the top or bottom of the movement to keep constant tension on the pectorals.
Repeat this movement for the desired number of repetitions.
Dumbbell Incline Chest Press FAQs
What muscles does the Dumbbell Incline Chest Press work?
The Dumbbell Incline Chest Press mainly works the chest and shoulders, with help from the triceps. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Dumbbell Incline Chest Press?
Dumbbells or incline bench.
Is the Dumbbell Incline Chest Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Incline Chest Press go on?
It belongs on push day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.