The incline dumbbell press emphasizes the upper chest, the area that gives the chest a fuller, more balanced look. Dumbbells allow a deeper stretch and a more natural pressing path than a barbell.
Muscles worked
Primary: Upper pectoralis major.
Secondary: Anterior deltoids, Triceps.
Equipment: Dumbbells, incline bench · Difficulty: Intermediate.
How to do the incline dumbbell press
- Set an adjustable bench to about a 30-degree incline. Sit with a dumbbell resting on each thigh.
- Lie back, using your knees to kick the dumbbells up to shoulder level, palms facing forward.
- Press the dumbbells up and slightly together until your arms are extended.
- Lower them under control until they are level with your chest, feeling a stretch across the pecs.
- Press back up. That is one rep.
Common mistakes to avoid
- Setting the bench too steep (45+ degrees), which shifts the work to the shoulders.
- Bouncing the dumbbells at the bottom or clanging them together at the top.
- Letting the dumbbells drift toward the head instead of pressing over the chest.
Track it automatically with Spotwell
Stop losing count mid-set. Spotwell's AI rep counter uses your iPhone camera to count incline dumbbell press reps automatically — no wearable required — and logs your sets so you can focus on form and progressive overload. See how AI rep counting works →