Dumbbell Palms In Incline Bench Press

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Triceps

Dumbbell

Skip the guesswork: Dumbbell Palms In Incline Bench Press leans on independent dumbbell loading for triceps mass behind every press.

How to do Dumbbell Palms In Incline Bench Press

Set up an incline bench at a 45-degree angle.
Sit on the bench with your back against the backrest and feet flat on the ground.
Hold a dumbbell in each hand with an overhand grip, palms facing inwards.
Extend your arms straight up above your chest, keeping a slight bend in your elbows.
Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body.
Pause for a moment at the bottom, then press the dumbbells back up to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Palms In Incline Bench Press Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Palms In Incline Bench Press Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Cutting range to keep the load climbing

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

Easier and Harder Than Dumbbell Palms In Incline Bench Press

Easier progression

Close-Grip Bench Press

Swap Dumbbell Palms In Incline Bench Press For

Cable Incline Triceps Extension

Smith Machine Incline Tricep Extension

Barbell Reverse Close-grip Bench Press

Dumbbell Palms In Incline Bench Press — Frequently Asked Questions

How do you do the Dumbbell Palms In Incline Bench Press?

Set up an incline bench at a 45-degree angle. Sit on the bench with your back against the backrest and feet flat on the ground. Hold a dumbbell in each hand with an overhand grip, palms facing inwards. 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 Palms In Incline Bench Press work?

The Dumbbell Palms In Incline Bench Press primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

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

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Palms In Incline Bench Press good for beginners?

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

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

Try the Cable Incline Triceps Extension, Smith Machine Incline Tricep Extension or the Barbell Reverse Close-grip Bench Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.