Exercise guide
Dumbbell Incline Bench Press
Chest · Dumbbell
Form cues
- Set bench to 45 degrees
- Lower dumbbells to chest sides
- Press up, elbows at 90 degrees
How to do Dumbbell Incline Bench Press, step by step
- 1Set up an incline bench at a 45-degree angle.
- 2Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench.
- 3Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height.
- 4Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- 5Push the dumbbells back up to the starting position, fully extending your arms.
- 6Repeat for the desired number of repetitions.
Muscles worked
- Main muscle
- Chest
- Equipment
- Dumbbell
Sets and reps
How the free programs use it:
- Push / Pull / LegsPush · 3 × 8–10
- Bro SplitChest · 3 × 8–10
- Full BodyFull Body B · 3 × 8–10
- PPL + Upper / LowerPush · 3 × 8–10
- PPL + Upper / LowerBeginner swap for Barbell Incline Bench Press · 3 × 6–8
- PPL / Arnold HybridPush · 3 × 8–10
- Upper / LowerUpper B · 3 × 8–10
- PPL / Arnold HybridBeginner swap for Barbell Incline Bench Press · 4 × 6–8
- 2-Day Full BodyFull Body B · 3 × 8–12
- Dumbbell Full BodyFull Body B · 3 × 8–12
- Power + Size Upper / LowerUpper Size · 3 × 8–12
- Arnold SplitBeginner swap for Barbell Incline Bench Press · 3 × 8–10
Track it in Forged Axis
Log every set, see what you lifted last time, and get a new PR when you beat it. Want Devin to check your form? Higher coaching levels include form-check videos.