Dumbbell Incline Palm-In Press
Target your upper chest with this Dumbbell Incline Palm-In Press. A great variation to build a stronger, well-rounded chest.
The Dumbbell Incline Palm-In 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 Palm-In Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
Secondary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Dumbbell Incline Palm-In Press Variations and Alternatives
How to do the Dumbbell Incline Palm-In Press
An adjustable bench set to an incline position (about 30 to 45 degrees)
Starting Position:
Adjust the bench to a comfortable incline.
Sit on the bench with your back supported against the incline.
Hold a dumbbell in each hand at shoulder height, palms facing inwards (towards each other).
Keep your feet flat on the ground, slightly wider than shoulder-width apart for stability.
Movement Instructions:
Press Up: Push the dumbbells upward until your arms are fully extended, but do not lock your elbows. Your palms should continue to face inwards during this movement.
Lower Down: Slowly lower the dumbbells back down to the starting position at shoulder height, maintaining control throughout the movement.
Repeat: Perform the movement for the desired number of repetitions, ensuring that your back remains pressed against the bench throughout the exercise.
Tips for Beginners:
Start with lighter weights to master the technique before progressing to heavier weights.
Keep your movements slow and controlled to prevent injury.
Focus on engaging your chest and shoulders during the press, rather than using momentum to lift the weights.
Breathe out as you press the weights up and breathe in as you lower them.
Dumbbell Incline Palm-In Press FAQs
What muscles does the Dumbbell Incline Palm-In Press work?
The Dumbbell Incline Palm-In 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 Palm-In Press?
Dumbbells or incline bench.
Is the Dumbbell Incline Palm-In 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 Palm-In Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Incline Palm-In Press variations and alternatives?
Similar exercises include the Band Incline Palm in Press, Barbell Incline Shoulder Press, Dumbbell 2-Point Bench Press and Dumbbell Incline Neutral-Grip Chest Press.
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