How to do the Dumbbell Incline Bench Press
- Adjust the bench to a low-to-moderate incline and hold a dumbbell in each hand.
- Lie back on the bench, moving the dumbbells to your chest with palms facing forward.
- Press the dumbbells upward until your arms are straight, then lower them slowly.
- Feel a stretch in your chest as you lower, returning to the starting position.
Full technique — 8 steps
- Set the bench to a low-to-moderate incline and sit with a dumbbell on each thigh.
- Lie back and kick the dumbbells into position beside your upper chest with palms facing forward.
- Plant your feet, tighten your stomach, and pull your shoulder blades back into the bench.
- Press the dumbbells up over your shoulders until your arms are extended.
- Lower them under control to either side of your upper chest with your elbows angled in toward your sides.
- Descend until you reach a comfortable chest and shoulder stretch without losing bench position.
- Drive the dumbbells upward and slightly inward until they return over your shoulders.
- Finish with the dumbbells steady at the top without letting the shoulders roll forward.
Common mistakes
- Bench set too upright
- Elbows flared straight out
- Dumbbells drifting behind shoulders
- Shoulders rolling forward at top
- Losing foot pressure on bench
Form cues
- Keep forearms vertical
- Press up and in
- Set shoulders into bench
- Use a repeatable incline
