Exercise guide

How to do incline dumbbell press

Upper chest · front delts · triceps

Incline dumbbell press starting position — correct set-up before the first rep
Start
Incline dumbbell press finished position — the end of one repetition
End of rep

Step by step

  1. Set the bench to 30°. Any steeper and the front delts take the set over.
  2. Sit with the dumbbells on your thighs and kick them up one at a time as you lie back.
  3. Start with arms extended over the upper chest, palms facing forward.
  4. Lower for 2 seconds to chest level with elbows at about 45°, then press up and slightly together.

The cue that matters

CueStop just before the dumbbells touch at the top — keeping them apart keeps the tension on the chest.
AvoidSetting the bench to 45°. The upper chest stops working and the shoulders do the lifting.

Where this sits in the split

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