Dumbbell Incline Bench Press (How To, Muscles Worked)

The Dumbbell Incline Bench Press is a foundational upper-body strength exercise that targets the upper portion of the chest while also working the shoulders and triceps.

Using dumbbells allows for a greater range of motion and helps correct muscle imbalances between sides. It’s a great movement for building upper chest size and pressing strength.

Primary Muscles Worked: Pectoralis Major (Upper Chest)
Secondary Muscles Worked: Anterior Deltoids, Triceps Brachii
Equipment Needed: Dumbbells, Incline Bench

How To Do DB Incline Bench Press

Step-by-Step Instructions

Set-Up:
- Adjust your bench to a 30–45 degree incline.
- Sit down holding a dumbbell in each hand, resting them on your thighs.
- Lean back into the bench and use your legs to help guide the dumbbells up to shoulder level.
- Start with the dumbbells positioned just outside your shoulders, palms facing forward.
Execution:
- Press the dumbbells upward until your arms are fully extended and the weights are directly above your chest.
- Lower the dumbbells slowly and with control until they reach shoulder height or just below.
- Press back up, keeping your movement smooth and controlled.
Tips for Proper Form:
- Keep your shoulder blades pulled back and down throughout the movement.
- Don’t let your lower back arch excessively—keep your feet flat and core engaged.
- Avoid letting your elbows flare out too wide; aim for a 45-degree angle from your body.

Key Benefits

Builds size and strength in the upper chest.
Enhances pressing strength with a more natural range of motion compared to a barbell.
Helps address imbalances between left and right sides of the body.

Modifications and Variations

Easier Option: Use lighter dumbbells or reduce the incline angle to lessen shoulder involvement.
Harder Option: Increase weight, slow down the lowering phase, or add a pause at the bottom for time under tension.

Common Mistakes

Flaring Elbows Too Wide: Can lead to shoulder strain—keep them at a slight angle.
Arching the Lower Back: Keep your core tight and feet firmly planted.
Short Range of Motion: Lower the dumbbells fully to stretch and activate the chest muscles.

Reps and Sets Recommendations

For Beginners: 3 sets of 10–12 reps with light to moderate dumbbells.
For Strength: 4–5 sets of 6–8 reps with heavier weight.
For Hypertrophy: 3–4 sets of 8–12 reps focusing on slow, controlled reps and a good stretch at the bottom.

Dumbbell Incline Bench Press Alternatives

Don’t have dumbbells? Want to add some variety to your workouts? Here are a few alternatives you may be able to try instead.

Want even more options? Here are 9 of my favorite alternatives for Dumbbell Incline Bench Press.

Landmine Single Arm Press

Push one end of your barbell into a corner or stable surface. (I recommend creating a DIY Landmine Attachment with a tennis ball) Load the other end with some weight. I would recommend starting very light at first as you get used to this movement that is most likely new.

Standing in an athletic position, perform single-arm presses with the “landmine”.

Feet Elevated Push-ups

Place your feet up on a bench or a box and do Feet Elevated Push Ups. By elevating the feet, you’re simulating an incline on the bench to target the upper chest and shoulders.

Of course, if you don’t have a bench, old-school push-ups are also still a great alternative for any chest exercise.

Med Ball Chest Pass

Stand in an athletic position with a lighter medicine ball (for most, 10-15 pounds will work well here). Extend the hips and chest pass the ball into the wall. This should be fast and explosive.

Medicine Ball Chest Passes are also a great warm-up exercise for athletes getting ready for a bench day.