Incline Dumbbell Press

Incline Dumbbell Press

How to do incline dumbbell press properly, with perfect form and technique! The best upper chest exercise to build bigger and stronger pecs and shoulders for a big bench press!


  • Build Pressing Strength
  • Increase Pectoral Hypertrophy

Prime Movers:

  1. Triceps (Arms)
  2. Anterior Deltoid (Shoulders)
  3. Pectoralis Major (Chest)

How To Incline Dumbbell Press Properly

  • To set-up, grasp two dumbbells and set them over your knees as you sit on an incline bench press.
  • Keeping the dumbbells on your lower thighs, roll back onto the bench setting your torso into a safe pressing position with your chest high and shoulders pulled back and down.
  • Set your feet in a position that puts your knee lower than your hips or at least in a stable position.
  • Keeping the dumbbells directly over your elbows, pull them down towards the outside of your upper chest, before press them up and back over your shoulders while flaring your elbows out the same as the Bench Press.
  • As you lower the dumbbells, externally rotate your hands to a neutral position to protect your shoulder and relax them back into a linear position as you press.

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