Incline Dumbbell Bench Press Video Guide

Exercise Profile

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

Exercise Instructions

  1. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an incline bench.
  2. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
  3. Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
  4. Contract the chest and push the dumbbells back up to the starting position.
  5. Repeat for the desired number of repetitions.

**Dropping the dumbbells to the side is discouraged unless you are experienced with the technique or using excessively heavy weights.

**Ideally you should twist the dumbbells back to neutral (palms facing each other), bring your knees up so the ends of the dumbbells are touching your thighs, then use the weight of the dumbbells to rock back to an upright, seated position.

Exercise Tips

  1. Maintain more tension through the pecs by not locking out the elbows entirely.
  2. Keep the weights slightly tilted at a 45 degree angle in order to keep the elbows in a neutral position.
  3. Don’t allow the dumbbells to collide at the top of each rep - bouncing them together may cause you to lose stability within the shoulder and injure yourself.
  4. Squeeze the dumbbells as tight as possible to improve a phenomenon known as “irradiation” which promotes greater shoulder stability.
  5. Keep your shoulder blades pinched together to ensure the shoulders remain in a safe position.
  6. Imagine you’re trying to push yourself away from the weights rather than pushing the weights away from yourself.
  7. If you’re feeling pain within the shoulder joint itself (specifically at the front), ensure your shoulder blades are slightly retracted and try to keep the shoulder girdle “packed”.
  8. Ensure you maintain some tension in your abs and don’t allow your lower back to excessive arch.
  9. Keep your feet flat on the floor and don’t allow the lower body to move during the set.

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18 Comments+ Post Comment

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Posted Tue, 05/02/2017 - 02:33
Wilson Silva

The video is gone :(

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Posted Mon, 05/08/2017 - 01:16
Wilson Silva

It isn't. Sometimes it just says video not found for some reason. Reloading the page seems to solve the issue.

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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.