Incline Dumbbell Bench Press Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Compound
  • Push
  • Beginner
  • Shoulders, Triceps
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Chest Exercises Diagram Target Muscle Group

Exercise Instructions

  1. The incline dumbbell bench press is a great exercise for building mass on the upper chest. Set up for the exercise by setting an incline bench to an angle of about 30 degrees and placing the dumbbells at the low end.
  2. Grasp the dumbbells and sit down on the bench, placing the ends of the dumbbells on your knees.
  3. Rock back onto the bench using your legs to help push the dumbbells up. You should be laying back on the bench with your arms fully outstretched holding the dumbbells above your body at shoulder width. This is the starting position.
  4. Keeping your body fixed, slowly lower the dumbbells down towards your upper chest until the handles are about level with your chest.
  5. Without pausing,  slowly raise the dumbbells back up without locking your elbows out at the top of the exercise.
  6. Repeat for desired reps.

Dumbbell Bench Press Tips:

  1. Control the dumbbells throughout the set by lowering them slowly, not letting them touch your body at the bottom of the movement and not touching them together at the top of the movement.
  2. Don't lock your elbows out or rest at the top of the movement.
  3. Don't set the angle of the bench too high. This will recruit too much of the front shoulders. 
  4. When finished, place the dumbbells back on your thighs. Then safely place them on the floor.

16 Comments+ Post Comment

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Posted Thu, 03/16/2017 - 20:40

Which muscles are best to combine to do a total body workout?
Exp: Abs, biceps, calves, chest, forearm, glutes, hamstrings, lower back, mid back, quads, shoulders, traps, triceps, and lats .
Thanks for ur help!

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Posted Mon, 02/27/2017 - 16:50
Coo Kid

Too easy

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Posted Mon, 10/10/2016 - 05:49
Barney Moreno

C'mon guys I'm looking at all these questions and they are all common sense questions. Start out with a weight we're you are most comfort at then slowly begin to increase tour weight. Also thus video shows you how exactly to do the work out. I usually do 3 sets of 10

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Posted Wed, 01/14/2015 - 20:03

Does it matter if I keep my hand position neutral (palms in)? This makes it easier for me to avoid touching weights at the top.

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Posted Wed, 02/26/2014 - 18:36
José Hernández

Can you replace this for benchincline?

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Posted Mon, 09/02/2013 - 12:47

is it better to do this before or after push up's? thnx

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Posted Thu, 05/02/2013 - 02:50

When doing an exercise such as incline press and regular dumbell press should I alternate between sets or should I fully complete one exercise. Cause I see peopl going back and forth between different excercisr

mnsjason's picture
Posted Fri, 05/03/2013 - 17:10

Complete each exercise before moving on the the next.

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Posted Sun, 04/28/2013 - 08:00

Do you use light weights?

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Posted Thu, 12/20/2012 - 10:12
sam clark

How would you do this exercise at home if you don't have a bench you can adjust? I'm using an old piano bench at the moment

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Posted Fri, 04/12/2013 - 02:49
Aaron McKelvie

Put a few books under one side of the bench haha

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Posted Sat, 12/08/2012 - 16:21

When I do the incline chest workouts, they tend to bother my shoulders and I have a hard time feeling them workout my chest. Any advice on what I could be doing wrong?

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Posted Sun, 11/10/2013 - 09:49

For this not to happen anymore, just tuck your elbows in a bit more. Dont have them wide. Itll cause strain to your shoulder and won't be working the chest much.

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Posted Fri, 02/13/2015 - 18:58

Pop your chest out while benching, focus on mind muscle connection. Try doing a push up with your feet elevated and see I you feel it. Then try to mimic that movement

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Posted Mon, 09/24/2012 - 00:37

Is your back supposed to be off the bench when bringing the dimbells down?

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Posted Wed, 11/21/2012 - 04:32
Adnan Baloch

No. never. Keep your body fixed.