Incline dumbbell press
General guidance. This page has not been reviewed by a qualified professional yet.
Incline dumbbell press. Press the dumbbells above your chest. Lower slowly with forearms roughly vertical and elbows angled slightly away from your body, only as far as comfortable.
How to do this exercise: Incline dumbbell pressSetup · movement · load
- Set your position
Set a modest bench incline, around 15–30°. Support head and back, plant your feet and hold dumbbells beside your upper chest.
- Make the movement
Press the dumbbells above your chest. Lower slowly with forearms roughly vertical and elbows angled slightly away from your body, only as far as comfortable.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Avoid flaring elbows straight out or knocking the dumbbells together.
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Load per hand
Main muscles
Upper chest
Supporting muscles
Front deltoids, Triceps
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Set a modest bench incline, around 15–30°. Support head and back, plant your feet and hold dumbbells beside your upper chest.
- Press the dumbbells above your chest. Lower slowly with forearms roughly vertical and elbows angled slightly away from your body, only as far as comfortable.
Common mistakes
- Avoid flaring elbows straight out or knocking the dumbbells together.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.