Dumbbell Incline Bench Press
A dumbbell press on an incline bench that targets the upper chest, front shoulders, and triceps.
BeginnerCompoundDumbbellsUpper ChestPush
Last updated: November 4, 2026
Exercise Profile
- Target Muscle
- Pectoralis Major (Clavicular Head)
- Body Part
- Chest
- Equipment
- Dumbbells, Adjustable Bench
- Category
- Compound
- Skill Level
- Beginner
- Movement
- Incline Push
- Also Known As
- Incline Dumbbell Press, Incline DB Press
- Est. Calories
- 2–4 kcal per setEstimate for a 70 kg person, 30–60 second set
Quick Answer
The incline dumbbell bench press is a compound exercise that trains the upper chest, front shoulders, and triceps. Set a bench to about 30 degrees, start with the dumbbells at your upper chest, then press them up over your shoulders until your arms are straight. Lower them slowly. Use 3 to 4 sets of 8 to 12 reps.
How to Do the Dumbbell Incline Bench Press
- 1
Set the bench angle
Set an adjustable bench to about 30 degrees. Sit with a dumbbell resting on each thigh.
- 2
Lie back and position the dumbbells
Lie back and use your thighs to help bring the dumbbells to your upper chest. Plant your feet and pull your shoulder blades back and down.
- 3
Set your elbows
Hold the dumbbells with palms facing forward and elbows about 45–70 degrees from your torso, not flared straight out.
- 4
Press up
Press the dumbbells up until your arms are straight over your shoulders. They can move slightly toward each other at the top.
- 5
Lower with control
Lower the dumbbells over 2–3 seconds until they are beside your upper chest and you feel a stretch across the chest.
- 6
Finish safely
After the last rep, bring the dumbbells back to your thighs as you sit up.
What Muscles Does the Dumbbell Incline Bench Press Work?
Primary
- Pectoralis Major (Clavicular Head)the upper chest, drives the press on an incline.
Secondary
- Pectoralis Major (Sternal Head)the mid chest, still contributes to the press.
- Anterior Deltoidthe front of the shoulder, works harder as the incline increases.
- Triceps Brachiistraighten the elbows to finish the press.
- Serratus Anteriorstabilizes the shoulder blades.
How Many Sets and Reps Should You Do?
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Strength | 3–5 | 5–6 | 2–3 min |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–12 | 60–90 sec |
Common Mistakes That Reduce Results
✕
Bench Set Too Steep
Angles above 45 degrees turn the press into more of a shoulder exercise. Keep it near 30 degrees.
✕
Elbows Flared to 90 Degrees
Fully flared elbows put more stress on the front of the shoulder. Keep them at a moderate angle from your body.
✕
Shoulder Blades Rolling Forward
Letting the shoulders lift off the bench at the top shifts work away from the chest. Keep the shoulder blades back and down.
✕
Cutting the Bottom Short
Stopping high reduces the stretch on the upper chest. Lower until the dumbbells are beside your chest.
✕
Dropping the Dumbbells to the Side
Letting go of heavy dumbbells with your arms out wide can strain the shoulders. Bring them to your thighs first.
Tips for Better Results
✓
Use About 30 Degrees
A 2020 study by Rodríguez-Ridao and colleagues found the upper chest was most active at a 30-degree incline, while angles above 45 degrees increased front delt activity.
✓
Keep Your Feet Planted
Pressing your feet into the floor keeps your body stable on the bench.
✓
Press Up, Not Back Toward Your Face
The dumbbells should finish over your shoulders, not over your face or stomach.
✓
Start Lighter Than Your Flat Press
Most lifters use less weight on an incline than on a flat bench.
Modifications and Progressions
▼ Easier
Incline Push-Up
Hands on a bench or box make the push-up easier while teaching the pressing pattern.
▼ Easier
Incline Machine Chest Press
A fixed path removes the need to balance two dumbbells.
▲ Harder
Barbell Incline Bench Press
A barbell allows heavier loading of the same incline pressing pattern.
▲ Harder
Incline Dumbbell Press with Slow Lowering
Lowering over 3–4 seconds increases time under tension without adding weight.
Dumbbell Incline Bench Press Alternatives
Barbell Incline Bench Press
Pectoralis Major (Clavicular Head) 
Dumbbell Bench Press
Pectoralis Major Frequently Asked Questions
What is the best incline angle?
About 30 degrees for most lifters. In the 2020 Rodríguez-Ridao study, higher angles shifted more work to the front delts.
Dumbbell or barbell incline press?
Dumbbells let each arm work independently and allow a deeper stretch. A barbell lets you use more total weight.
Should the dumbbells touch at the top?
They can come close, but there is no need to bang them together. Keep the movement controlled.
Why do I feel incline press in my shoulders?
The bench may be too steep or your elbows may be flared. Lower the angle and keep your elbows at a moderate angle.
Should I do incline or flat press first?
Do first the press you most want to improve. If upper chest is your priority, start with incline.
Sources
- Rodríguez-Ridao D, et al. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int J Environ Res Public Health. 2020;17(19):7339. https://pmc.ncbi.nlm.nih.gov/articles/PMC7579505/
If you have an existing injury or medical condition, check with your doctor before adding this exercise to your training.