Incline Dumbbell Press
Targets the upper chest (clavicular head of the pectoralis major) with a greater range of motion than barbell pressing. Essential for a complete, well-rounded chest.
8-12
Reps
4
Sets
75s
Rest
Chest
Primary
Target Muscles
ChestShouldersTriceps
Equipment
Dumbbell
How To Perform
1
Set an adjustable bench to a 30–45 degree incline.
2
Sit back with a dumbbell in each hand resting on your thighs.
3
Kick the dumbbells up to shoulder height as you lie back on the bench.
4
Press the dumbbells up until your arms are extended, palms facing forward.
5
Lower the dumbbells slowly to the sides of your upper chest, elbows at about 45 degrees.
6
Feel a deep stretch at the bottom, then press back up explosively.
7
At the top, squeeze the chest without clanking the dumbbells together.
Pro Tips
- Don't set the incline too high (above 45°) or it becomes a shoulder press
- Keep your feet flat on the floor for stability
- Control the eccentric (lowering) phase — 2-3 seconds down
- Avoid flaring elbows out to 90 degrees
Why You Should Do This
Specifically targets the upper chest for a fuller chest appearance
Greater range of motion than barbell pressing
Each arm works independently, correcting strength imbalances
Less stress on the shoulder joint compared to flat barbell pressing
Builds the chest–shoulder tie-in for aesthetics
Pairs Well With
Build a complete programme by combining with:
Barbell Bench PressCable FlyesDumbbell Lateral Raises