No products in the basket.
Want a stronger chest and more defined pecs? Inclined dumbbell presses are a popular staple of any weight trainer’s regimen. Get a pair of dumbbells, a bench and some willpower and you’re good to go. The most popular and safer bench inclines are anywhere between 30 and 45 degrees.
Once you’re ready to lift, you must raise the dumbbells in a straight line, bringing them down by your head and slightly above your shoulders. Getting the form boxed off early at a lower weight is extremely important and shouldn’t be overlooked.
This guide shows you how to perfect the incline dumbbell press. It has easy steps to follow, the ideal bench angle, mistakes to watch out for, and tips for better reps.
What Is the Incline Dumbbell Press?
The incline dumbbell press is a variation of the traditional dumbbell bench press that focuses more on the upper chest (perfect for chest growth and pectoral definition). By adjusting the bench to an incline angle, you shift the emphasis away from the middle chest and direct the load to the top of your pecs and shoulders. Remember, slight changes like an incline bench redistribute the targeted resistance areas.
It’s one of the most effective incline chest press exercises you can add to your routine, and it’s incredibly versatile for all fitness levels. If you’re lucky enough to have a bench and dumbbells at home, it’s a great way to get stronger.
Benefits of the Incline Dumbbell Press
Why should you include the incline dumbbell press in your chest day rotation? The main question should be, why wouldn’t you? With increased strength, definition and better motion, inclined presses are a no-brainer. Here are the main takeaways:
- Upper Chest Development: Specifically targets the upper portion of the pecs for a fuller, balanced chest.
- Improved Shoulder Stability: Helps strengthen anterior deltoids and stabiliser muscles.
- Increased Movement: Dumbbells allow for a deeper stretch and a more natural arm path.
- Reduced Muscle Imbalances: Each arm works independently, encouraging symmetrical strength.
- Better Aesthetic: A well-developed upper chest enhances the definition between the chest, shoulders, and arms.
Now that you know why to do incline dumbbell presses, it’s important to know how to do them, and do them properly.
Step-by-Step Guide to the Incline Dumbbell Press
Know how good dumbbell presses are, but are not confident about your form? The more the resistance, the better the gains. Here’s how to perfect this simple but versatile exercise:
- Set the Bench
Adjust the incline bench to a 30–45-degree angle (we’ll dive into angles shortly).
- Choose Your Dumbbells
Start light if you’re new, mastering the form and motion is more important than ego lifting.
- Position Yourself on the Bench
Sit down with the dumbbells resting on your thighs. Lean back while using your legs to kick the dumbbells into position over your chest.
- Set Your Feet and Back
Plant your feet flat on the ground. Keep your shoulder blades pulled back and down. Maintain a slight natural arch in your lower back.
- Start in the Press Position
Dumbbells should be at shoulder height, elbows slightly below the shoulders. Palms face forward.
- Lower the Dumbbells
Inhale as you slowly lower the dumbbells to just above chest level. Keep your elbows at about a 45-degree angle from your torso – not flared out.
- Press Up and In
Exhale and push the dumbbells back up, following a slight arc so they come together at the top, but don’t make them clash.
- Control Every Rep
Keep your core tight, and avoid letting the dumbbells drift forward or back. Aim for 3–4 sets of 8–12 reps.
Now that the basics have been covered – it’s time to get into the tips that can propel your resistance training.
Best Incline Dumbbell Form Tips for Maximum Gains
To get the most out of your training, you’ll need to fine-tune your lifting. Perfecting these tips early can pay dividends when growing your muscles and getting stronger.
- Squeeze at the Top: Engage your pecs for a half-second squeeze at the top of the press.
- Keep Your Wrists Neutral: Avoid bending your wrists back – this reduces strain and improves power transfer.
- Don’t Go Too Heavy Too Soon: Heavy dumbbells can compromise form. Progress slowly.
- Control the Eccentric Phase: Take 2–3 seconds to lower the weight – it’s where the real gains happen.
- Keep Shoulders Down: Don’t let them creep toward your ears.
The more you lift, the more confident you’ll get. With the eccentric phase, you’ll feel your muscles bulging – which is where the gains live.
Proper Incline Bench Angle Explained
One of the biggest questions people ask is: What’s the best incline bench angle? The sweet spot is typically 30 to 45 degrees – but it all depends on what you’re trying to focus on.
| Incline Angle | Focus |
| 15–30° | Targets more of the upper chest, with minimal shoulder stress. Ideal for most lifters. |
| 45° | Still hits the upper chest but with more shoulder involvement. Good for advanced training or variation. |
| 60°+ | Shifts focus heavily on the shoulders, not ideal for a pure chest workout. |
Stick to 30–45 degrees to stay in the upper chest zone without overloading your shoulders. An inexperienced lifter can receive unwanted strain and injuries from overexertion.
Common Mistakes and How to Fix Them
Even experienced lifters fall into bad habits. Here are some common issues and how to correct them:
Mistake: Elbows Flared Too Wide
Fix: Keep elbows at a 45° angle to reduce shoulder strain.
Mistake: Using Too Much Weight
Fix: Prioritise control and full range of motion over max weight.
Mistake: Benching at Too Steep an Angle
Fix: Lower the bench angle to 30–45° to target the chest more effectively.
Mistake: Letting Dumbbells Drift
Fix: Keep the weights over your upper chest – not over your face or lower chest.
Mistake: Not Engaging the Core
Fix: Brace your abs to protect your lower back and improve lift stability.
If you’re unsure about your form or the mistakes you are committing, a reputable PT can help correct your lifts and put your mind at ease.
Main Differences Between Flat and Incline Dumbbell Presses
Knowing the differences between flat and incline dumbbell presses is important to understand, as they both target different areas.
| Flat Dumbbell Press | Incline Dumbbell Press |
| Targets mid-pecs | Targets upper pecs |
| Less shoulder involvement | More anterior deltoid activation |
| Easier to lift heavier | More challenging due to the angle |
| A common staple for building mass | Ideal for chest shaping and upper chest focus |
Including both in your programme is instrumental in creating a balanced and defined chest. If you’re uncertain about anything, it’s always good to ask for help or a second opinion.
Frequently Asked Questions About Incline Dumbbell Press
Q: How many times per week should I do incline dumbbell presses?
A: 1–2 times a week is plenty if you’re also training other chest variations.
Q: Should the dumbbells touch at the top?
A: They can come close, but don’t let them crash together. Focus on muscle tension, not momentum.
Q: Can I do this at home without a bench?
A: Ideally, use an adjustable incline bench. A flat bench with an elevated back won’t replicate the proper angle.
Q: Is this exercise better than the incline barbell press?
A: Both are effective, but dumbbells allow a greater range of motion and can easily fix imbalances.
Train Smart with Sporteq
At Sporteq, we know that great workouts start with great gear. Whether you’re lifting at home or in the gym, we’ve got what you need:
Adjustable Dumbbells for progressive training
Training Dummies for full-body conditioning
Punchbags, headwear, strike pads and more
Youth fitness equipment to help younger athletes get started safely
We’re committed to quality, performance, and innovation. We believe your fitness journey deserves nothing less. Contact us today to reach your best.
Enhance your workouts with premium fitness equipment from Sporteq. Shop now for quality dumbbells and incline benches designed for peak performance.