Exercise Chest With Incline Dumbbell Press: Exercise Description - Incline Press

Incline Dumbbell Bench Press Exercise
Incline Dumbbell Bench Press Exercise. Photo Credit: Lina Rivera

The Incline Dumbbell Press is a great way to stimulate your upper chest muscles. Besides working the upper part of the chest, the secondary muscles involved are the front delts and the triceps. The only difference between this exercise and the Incline Bench Press is that in order to stabilize the dumbbells your body needs to recruit more muscle fibers to keep the weight balanced.

Difficulty: Hard

Time Required: 30-40 seconds depending on amount of repetitions performed and setup time.

Here's How:

  1. Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  2. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  3. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times.
  4. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly (it should take at least twice as long to go down than to come up).
  5. Repeat the movement for the prescribed amount of repetitions.
  6. When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.


    1. You can use several angles on the incline bench if the one you are using is adjustable.
    2. Another variation of this exercise is to perform it with the palms of the hands facing each other. These variations are good for the second time you go through this program.
    3. Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body.
    1. I personally do not use this variation very often as it seems to be hard on my shoulders.
    2. Another way to perform this exercise is with the barbell, which in this case is called Barbell Incline Bench Press. Beware of letting the bar drift too far forward. You want the bar to fall on middle part of your higher chest and nowhere else.

    What You Need:

    • Adjustable bench
    • Dumbbells