Dumbbell Incline Bench Press

A dumbbell pressing exercise targeting the upper chest, front delts, and triceps. Useful for building pressing strength and upper-pec size with more shoulder-friendly freedom than a barbell.

Also known as: Incline Dumbbell Press, Dumbbell Incline Press, Dumbbell Bench Press Incline, Incline DB Press, Dumbbell Chest Press Incline

Beginner Compound DumbbellsAdjustable bench

How to do the Dumbbell Incline Bench Press

  1. Set the bench to a low-to-moderate incline and sit with a dumbbell on each thigh.
  2. Lie back and kick the dumbbells into position beside your upper chest with palms facing forward.
  3. Plant your feet, brace your abs, and pull your shoulder blades back into the bench.
  4. Press the dumbbells up over your shoulders until your arms are extended.
  5. Lower them under control to either side of your upper chest with elbows slightly tucked.
  6. Descend until you reach a comfortable chest and shoulder stretch without losing bench position.
  7. Drive the dumbbells upward and slightly inward until they return over your shoulders.
  8. 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

Substitutes & similar

Barbell Incline Bench Press ▶
Barbell Incline Bench Press Barbell Intermediate
Barbell Bench Press ▶
Barbell Bench Press Barbell Intermediate
Push-Up ▶
Push-Up Beginner
Dumbbell Bench Press ▶
Dumbbell Bench Press Dumbbells Beginner
Machine Chest Press ▶
Machine Chest Press Chest press machine Beginner
Dumbbell Flye ▶
Dumbbell Flye Dumbbells Beginner