Dumbbell Incline Bench Press

Also known as: incline dumbbell bench press

Intermediate

Pectorals

Dumbbell

The point of Dumbbell Incline Bench Press is chest thickness through a full range; independent dumbbell loading is how it gets there.

How to do Dumbbell Incline Bench Press

Set up an incline bench at a 45-degree angle.
Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench.
Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height.
Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
Push the dumbbells back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

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Dumbbell Incline Bench Press Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Incline Bench Press Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Flaring the elbows straight out to the sides

Keep the upper arms nearer 45 degrees from the torso.

Repeating the same load and rep scheme for months

Pick one variable, load, reps, or tempo, and push it every week.

Easier and Harder Than Dumbbell Incline Bench Press

Easier progression

Band Bench Press

Harder progression

Cable One Arm Fly On Exercise Ball

Swap Dumbbell Incline Bench Press For

Medicine Ball Chest Push Single Response

Cable Standing Up Straight Crossovers

Assisted Wide-grip Chest Dip (kneeling)

Dumbbell Incline Bench Press — Frequently Asked Questions

How do you do the Dumbbell Incline Bench Press?

Set up an incline bench at a 45-degree angle. Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench. Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Incline Bench Press work?

The Dumbbell Incline Bench Press primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Incline Bench Press should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Incline Bench Press good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Incline Bench Press?

Try the Medicine Ball Chest Push Single Response, Cable Standing Up Straight Crossovers or the Assisted Wide-grip Chest Dip (kneeling). Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Incline Bench Press the same as the incline dumbbell bench press?

Yes. The Dumbbell Incline Bench Press is also commonly called the incline dumbbell bench press. Different gyms and training programs label it differently, but "incline dumbbell bench press" refer to this same movement.