Dumbbell Incline Palm-in Press

Also known as: incline dumbbell palm-in press

Advanced

Pectorals

Dumbbell

Dumbbell Incline Palm-in Press trades complexity for a chest that grows from tension, and it works as a chest-day opener.

How to do Dumbbell Incline Palm-in Press

Set up an incline bench at a 45-degree angle.
Sit on the bench with a dumbbell in each hand, palms facing each other.
Plant your feet firmly on the ground and keep your back straight against the bench.
Start with the dumbbells at shoulder level, elbows bent and palms facing each other.
Press the dumbbells up and away from your body, extending your arms fully.
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Incline Palm-in Press Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Incline Palm-in Press Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Cutting range to keep the load climbing

Protect the full range first; the load can wait a session.

Easier and Harder Than Dumbbell Incline Palm-in Press

Easier progression

Decline Barbell Bench Press

Swap Dumbbell Incline Palm-in Press For

Machine Inner Chest Press

Band One Arm Twisting Chest Press

Weighted Drop Push Up

Dumbbell Incline Palm-in Press — Frequently Asked Questions

How do you do the Dumbbell Incline Palm-in Press?

Set up an incline bench at a 45-degree angle. Sit on the bench with a dumbbell in each hand, palms facing each other. Plant your feet firmly on the ground and keep your back straight against the bench. 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 Palm-in Press work?

The Dumbbell Incline Palm-in 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 Palm-in Press should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 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 Palm-in Press good for beginners?

Not usually. The Dumbbell Incline Palm-in Press is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell Incline Palm-in Press?

Try the Machine Inner Chest Press, Band One Arm Twisting Chest Press or the Weighted Drop Push Up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Incline Palm-in Press the same as the incline dumbbell palm-in press?

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