How to do the Dumbbell Incline Bench Press
- Adjust the bench to a low-to-moderate incline and hold a dumbbell in each hand.
- Lie back on the bench, moving the dumbbells to your chest with palms facing forward.
- Press the dumbbells upward until your arms are straight, then lower them slowly.
- Feel a stretch in your chest as you lower, returning to the starting position.
Full technique — 8 steps
- Set the bench to a low-to-moderate incline and sit with a dumbbell on each thigh.
- Lie back and kick the dumbbells into position beside your upper chest with palms facing forward.
- Plant your feet, tighten your stomach, and pull your shoulder blades back into the bench.
- Press the dumbbells up over your shoulders until your arms are extended.
- Lower them under control to either side of your upper chest with your elbows angled in toward your sides.
- Descend until you reach a comfortable chest and shoulder stretch without losing bench position.
- Drive the dumbbells upward and slightly inward until they return over your shoulders.
- Finish with the dumbbells steady at the top without letting the shoulders roll forward.
Common mistakes
- Bench set too upright
- Elbows flared straight out
- Dumbbells drifting behind shoulders
- Shoulders rolling forward at top
- Losing foot pressure on bench
Form cues
- Keep forearms vertical
- Press up and in
- Set shoulders into bench
- Use a repeatable incline
Compared with similar variants
| Dumbbell Incline Bench Press | Barbell Bench Press | Dumbbell Bench Press | Barbell Incline Bench Press | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Intermediate |
| Technique to learn | moderate | moderate | moderate | moderate |
| How tiring | moderate | high | moderate | high |
| Shoulder | moderate | moderate | moderate | moderate |
| Elbow | low | low | low | low |
| Equipment | Dumbbells, Adjustable bench | Barbell, Flat bench, Squat rack | Dumbbells, Flat bench | Barbell, Adjustable bench, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
- Barbell Incline Bench Press Harder
- Reverse Grip Bench Press Harder
No equipment
- Decline Push-Up Harder
- Decline Knee Push-Up Easier
Machine
- Machine Incline Chest Press Easier
Resistance bands
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Alternating Machine Incline Chest Press
- Easier Single Arm Dumbbell Incline Bench Press
- This exercise Dumbbell Incline Bench Press
- Harder Neutral Grip Dumbbell Incline Bench Press
- Harder Alternating Dumbbell Incline Bench Press
Too hard for now? Start with the Single Arm Dumbbell Incline Bench Press.
In ready-made workouts
- Beginner full-body workout B45 min · Gym
Quick answers
What muscles does the Dumbbell Incline Bench Press work?
Primary: Upper chest 9/10. Also works: Front delts 6/10, Triceps 6/10.
Which joints does the Dumbbell Incline Bench Press load?
Shoulder: moderate, Elbow: low, Wrist: low. Shoulder — lighter options: Resistance Band Standing Chest Press, Resistance Band Chest Press, Alternating Resistance Band High-to-Low Chest Press.
When should I do the Dumbbell Incline Bench Press in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.
How many sets and reps of the Dumbbell Incline Bench Press?
Strength: 4–5 sets of 4–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve.
What can I do instead of the Dumbbell Incline Bench Press?
Barbell: Barbell Incline Bench Press, Reverse Grip Bench Press. No equipment: Decline Push-Up, Decline Knee Push-Up. Machine: Machine Incline Chest Press. Resistance bands: Neutral Grip Resistance Band Incline Bench Press, Reverse Grip Resistance Band Incline Bench Press.
What is an easier version of the Dumbbell Incline Bench Press?
Single Arm Dumbbell Incline Bench Press (Beginner), Alternating Machine Incline Chest Press (Beginner).
What is a harder version of the Dumbbell Incline Bench Press?
Neutral Grip Dumbbell Incline Bench Press (Intermediate), Alternating Dumbbell Incline Bench Press (Intermediate).
