incline dumbbell chest press

chest exercises

The incline dumbbell chest press is a simple dumbbell chest press performed in an incline position.

Performing this exercise on an incline places additional emphasis on the upper pectoral muscles.

How to perform an incline dumbbell chest press

Start by laying your back firmly up against the bench in an incline position with your chosen dumbbells in hand.

Push the dumbbells up over your chest with your arms fully extended and your wrists facing forwards (so the ends of the dumbbells are facing each other at the top). This is your start position.

Slowly bring the dumbbells down at the elbows so that your upper arm is parallel with the floor. Hold for a couple of seconds, then push back up to start position.

Go for reps.

Incline dumbbell chest press: Common mistakes to avoid

Be sure to maintain a firm grip and fixed wrists throughout the exercise. Also keep the dumbbells in line with your chest the entire time.

Always remember that sloppy form on any exercise is not recommended. So if you are performing your incline dumbbell chest press with incorrect form, you may poorly engage the intended muscle groups. This will hinder your gains at best and result in injury at worst.

Finally, you should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure targeted results.

Reps and sets

As with all exercises, the incline dumbbell chest press should be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.

Finally, more advanced lifters should consider their current strength and goals.