Dumbbell Incline Palm in Bench Press
Build chest strength & size with this incline dumbbell press variation. Target your upper chest with palms in for a unique feel!
The Dumbbell Incline Palm in Bench Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Incline Palm in Bench Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Dumbbell Incline Palm in Bench Press Variations and Alternatives
How to do the Dumbbell Incline Palm in Bench Press
Set an incline bench at an angle between 30 to 45 degrees.
Sit on the incline bench with a dumbbell in each hand, resting on your thighs.
Kick your thighs upward one at a time to raise the dumbbells to shoulder height, palms facing each other.
Lie back on the bench, keeping the dumbbells close to your chest and shoulders, with your palms still facing in.
Push the dumbbells up above your chest by extending your arms, maintaining a slight bend in the elbows at the top to avoid locking them.
Lower the dumbbells back down slowly to the starting position, just above your chest and shoulders, controlling the weight throughout the movement.
Pause briefly at the bottom and then push the weights back up to the starting position.
Repeat for the desired number of repetitions.
Ensure to keep your back flat against the bench and feet planted on the ground throughout the exercise.
Please make sure to perform the exercise with a weight that allows you to maintain good form throughout your sets, and adjust the weight as necessary. Always prioritize safety and proper form over lifting heavier weights.
---
Dumbbell Incline Palm in Bench Press FAQs
What muscles does the Dumbbell Incline Palm in Bench Press work?
The Dumbbell Incline Palm in Bench Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Dumbbell Incline Palm in Bench Press?
Dumbbells or incline bench.
Is the Dumbbell Incline Palm in Bench 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 Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Incline Palm in Bench Press variations and alternatives?
Similar exercises include the Band Incline Palm in Press, Barbell Incline Bench Press, Barbell Incline Close-Grip Bench Press and Barbell Incline Shoulder Press.
Training calculators
Work out the numbers behind your training before your next session.