Incline Dumbbell Press

Upper chest, Front delts, TricepsDumbbells, Incline Bench

An incline bench press variation that shifts focus onto the upper chest. It also loads the front delts and triceps with minimal spine stress.

How to do it

1Set an incline bench to 30–45 degrees and sit back, pressing your back and feet flat.

2Bring the dumbbells to shoulder level, retract your shoulder blades, and lock in your setup.

3Exhale as you press the weights straight up over your upper chest without locking out your elbows.

4Inhale as you lower the dumbbells under control back to upper-chest height.

5Keep your shoulders stable and avoid letting your elbows flare or drift back.

Common mistakes

Setting the bench angle too steep, shifting the work entirely onto your front shoulders.

Arching your lower back excessively, turning this into a flat press.

Letting the weights drop fast at the bottom, straining shoulder tendons.

Breathing

Inhale as you lower under control; exhale as you press the weight up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.