Dumbbell Incline Shoulder Press
Build strong shoulders! The Dumbbell Incline Shoulder Press targets your deltoids for a sculpted upper body. Get pressing!
The Dumbbell Incline Shoulder Press is a compound exercise that mainly works the shoulders, with help from the traps and triceps. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Incline Shoulder Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Dumbbell Incline Shoulder Press Variations and Alternatives
How to do the Dumbbell Incline Shoulder Press
An adjustable bench set to an incline position (around 30 to 45 degrees)
1. Setup:
Sit on the inclined bench with your back well supported. Your feet should be flat on the floor, about hip-width apart.
Starting Position:
Hold a dumbbell in each hand. Start by resting the dumbbells on your thighs.
To begin the movement, use your thighs to help lift the dumbbells up to shoulder height, rotating your wrists so that your palms face forward.
Pressing Movement:
As you exhale, press the dumbbells upward, extending your arms fully above your head.
Ensure that your elbows are slightly bent at the top, and do not lock your elbows out completely.
Return to Starting Position:
Inhale as you slowly lower the dumbbells back to shoulder height, keeping control of the weights throughout the movement.
Repetition:
Repeat for the desired number of repetitions, typically 8 to 12 reps.
Tips:
Maintain a straight back against the bench and avoid arching.
Keep your core engaged to support your spine.
Start with lighter weights to master the form before increasing the load.
Safety:
If you're new to this exercise, consider having a spotter or using lighter weights to reduce the risk of injury.
Follow these steps to ensure a safe and effective workout that targets your shoulder muscles.
Dumbbell Incline Shoulder Press FAQs
What muscles does the Dumbbell Incline Shoulder Press work?
The Dumbbell Incline Shoulder Press mainly works the shoulders, with help from the traps and triceps. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Dumbbell Incline Shoulder Press?
Dumbbells or incline bench.
Is the Dumbbell Incline Shoulder 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 Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Incline Shoulder Press variations and alternatives?
Similar exercises include the Barbell Incline Shoulder Press, Dumbbell Incline Neutral-Grip Chest Press, Dumbbell Incline Y-Raise and Dumbbell Seated W Press.
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