Introduction
The Incline Dumbbell Bench Press is a strength training exercise focusing on the upper chest muscles (clavicular head of pectoralis major). It primarily strengthens and tones these areas while engaging shoulder muscles as well. This exercise effectively targets the upper part of the chest, making it beneficial for individuals aiming to build a balanced and well-defined upper body physique. Specific fitness goals such as increasing strength in push-ups, improving posture, or building a more defined upper chest can be achieved with consistent incline dumbbell bench press exercises.
Muscles Worked
- Primary: Chest (Pectoralis Major), Anterior Deltoid (Front Shoulder)
- Secondary: Triceps (Triceps Brachii), Serratus Anterior, Abdominals
How to Do It (Step-by-Step)
- Start with a dumbbell in each hand and lie on an incline bench, feet flat on the floor. The dumbbells should be directly above your chest, arms fully extended.
- Lower the dumbbells in a controlled motion until they almost touch the bench (or as low as your comfort level allows). Pause at the bottom for a brief moment.
- Contract your chest muscles to bring the dumbbells back up to the starting position. Keep your elbows slightly bent, avoid locking them out completely.
Tip: Maintain control throughout the movement and focus on using your chest muscles to lift the weights rather than swinging or bouncing them off your body.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
Consider using Auto Progression to adjust your weights automatically based on your performance.
Make the most of your workouts with Rest Timer that keeps track of rest intervals for you.
Form Tips
- Maintain a flat back and engage your core throughout the exercise.
- Keep your elbows slightly bent, with a 90-degree angle, during the lowering phase to protect your shoulders.
- Control the dumbbells as they touch your chest and push them up slowly and smoothly without locking out your elbows at the top.
When to Use It
- Building upper chest strength and definition
- Targeting the clavicular head of the pectoralis major muscle
- Improving shoulder stability during pressing movements
Stay organized with your workout history
The incline dumbbell bench press primarily targets the upper chest (clavicular head of the pectoralis major) and front deltoids.
3-4 sets of 8-12 repetitions per set is a common range for building strength and muscle mass in this exercise.
A 45-degree incline is often recommended, but adjust based on your comfort and fitness goals.
Yes, you can perform this exercise on a flat or declined bench for variation. A flat bench emphasizes the lower chest while a declined bench targets the upper chest more.
Start with a dumbbell in each hand and lie on the bench, grabbing the dumbbells above your chest. Lower the weights in a controlled motion until they almost touch your chest, then push back up.
