Incline Dumbbell Press
Dumbbell pressing on a 30-45 degree incline bench: targets the upper chest; the instability also works the core.
- Sets
- 3
- Reps
- 8-12
- Rest
- 120 s
- Difficulty
- Intermediate
Free WeightsSecondary muscles: Shoulders, Arms
Movement Pattern
Targeted Muscles
How to Perform
- 01Set the bench to 30-45 degrees and hold the dumbbells at chest level.
- 02Press the dumbbells up and slightly inward, bringing them together at the top.
- 03Lower under control until you feel a stretch in your chest.
Form Tips
- If the bench angle exceeds 45 degrees, the load shifts to the shoulders.
- Keep your feet on the floor and your lower back in contact with the bench.
Other Chest Exercises
- Bodyweight
Push-Up
Chest
The fundamental bodyweight pushing movement. Chest, front delts and triceps work together.
3 × 10-15Beginner - Bodyweight
Decline Push-Up
Chest
A push-up variation with elevated feet. Shifts the load to the upper chest and shoulders.
3 × 8-12Intermediate - Free Weights
Bench Press
Chest
Horizontal pressing with a barbell: the fundamental free-weight movement for chest strength.
4 × 6-10Intermediate