Dumbbell Incline Bench Press

The dumbbell incline bench press is an upper-body pressing exercise performed on a bench set to an incline. It targets the chest, front of the shoulders, and triceps, with more emphasis on the upper chest and front delts than a flat press.

Set an adjustable bench to about 30 to 45 degrees. Sit on the bench with your feet flat on the floor and a dumbbell resting on each thigh. Lean back and bring the dumbbells to shoulder height with your palms facing forward or slightly toward each other. Keep your head, upper back, and hips firmly against the bench.

Press the dumbbells straight up over your chest until your arms are extended but not locked out. Keep the weights over your shoulders at the top rather than drifting out in front of your face. Lower the dumbbells under control until your elbows reach about bench height or slightly below, then press again.

Inhale as you lower the weights and brace your core as if someone is about to poke your stomach. Exhale as you press up. To make it easier, use lighter dumbbells or press one arm at a time while the other rests. To make it harder, slow down the lowering phase or set the bench closer to 45 degrees.

Fault: The dumbbells drift out toward the shoulders or face at the top. Fix: Press in a straight line over the middle of your chest and finish with the weights above your shoulders.

Fault: The lower back arches off the bench as the weight gets heavy. Fix: Keep your ribs down, feet flat on the floor, and brace your core before each rep.

Fault: The elbows flare straight out to the sides. Fix: Let your elbows sit at roughly a 45-degree angle from your torso as you lower the weights.

Fault: Bouncing the dumbbells off the chest to start the press. Fix: Pause lightly at the bottom, then press under control without using momentum.