Incline Dumbbell Bench Press

Muscles Worked

How to Perform

1. 1

   Set an adjustable bench to 30-45 degrees. Sit down with a dumbbell on each knee, then kick them up as you lie back.

2. 2

   Press the dumbbells up to arm's length over your upper chest, palms facing forward.

3. 3

   Lower the dumbbells in a wide arc until you feel a deep stretch in your chest. Keep a slight bend in your elbows.

4. 4

   Press back up by squeezing your chest, bringing the dumbbells together at the top without clanking them.

Common Mistakes

• Flaring the elbows to 90 degrees, which places excessive stress on the shoulder joint. Keep them at 45-75 degrees.

• Bouncing the bar off the chest instead of pausing briefly at the bottom. Touch-and-go is fine, but bouncing risks rib and sternum injuries.

• Lifting the hips off the bench to get extra drive. This reduces the range of motion and defeats the purpose of the exercise.

Pro Tips

• Cue: "Bend the bar" — try to bend the barbell into a U-shape with your hands. This automatically engages your lats and tucks your elbows into a safer position.

• Pause for a half-second at the chest before pressing. Eliminating the bounce forces your muscles to generate more force and builds strength off the chest.

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