Incline Dumbbell Press
Technique guide
Set-up
- Set the bench to a low incline, about 30°.
- Sit back with a dumbbell held at each side of your upper chest.
How to do it
- Press the dumbbells up over your upper chest until your arms are straight.
- Lower them under control to the sides of your upper chest.
- Press back up.
Coaching cues
- Keep your back and head on the bench.
- Shoulder blades pulled back and down.
Common mistakes
- Setting the bench so steep it becomes a shoulder press.
- Arching the lower back off the bench to finish a rep.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Same movement
- Barbell Bench PressBarbell
- Incline Barbell Bench PressBarbell
- Decline Barbell Bench PressBarbell
- Chest Press MachineMachine
- Incline Chest Press MachineMachine
- Push-UpBodyweight
- Incline Push-UpBodyweight
- Decline Push-UpBodyweight
- Resistance Band Chest PressBand
- Smith Machine Bench PressMachine
- Smith Machine Incline PressMachine
- Single-Arm Cable Chest PressCable
- Wide-Grip Push-UpBodyweight
- Knee Push-UpBodyweight
- Archer Push-UpBodyweight
- Resistance Band Push-UpBand
- Flat Dumbbell PressDumbbell
- Decline Dumbbell PressDumbbell
- Dumbbell Floor PressDumbbell
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