Dumbbell Incline Bench Press
Dumbbell press on an incline bench for the upper chest, with more range of motion than the barbell.
- Primary muscleChest
- EquipmentDumbbells and bench
- TypeCompound
- MovementHorizontal push
- LevelIntermediate
- Chest
- Dumbbells and bench
How to do the Dumbbell Incline Bench Press
4 steps, in the order you do them.
- Set the bench to 30-45° and sit with a dumbbell on each thigh; bring them to your shoulders as you lie back.
- With your shoulder blades squeezed together, press the dumbbells up until your arms are straight over your upper chest.
- Lower with control, elbows at about 45° from your torso, until the dumbbells are at chest height.
- Press up again without clashing the dumbbells at the top.
Muscles worked
Common Dumbbell Incline Bench Press mistakes
What goes wrong most often when you do the Dumbbell Incline Bench Press, and how to fix it.
The dumbbells lower toward mid-chest and you lose the incline angle.
Lower the dumbbells to the sides of your upper chest, at armpit height.
Your elbows flare out wide and your shoulders roll forward as you lower.
Keep your elbows about 45 degrees from your torso and your shoulder blades pinched against the backrest.
Your back arches so much that the incline bench becomes almost flat.
Keep your upper back and glutes on the bench. A slight arch is fine, but your chest shouldn't end up horizontal.
Alternatives to the Dumbbell Incline Bench Press
They work the chest with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 23 of the 36 routines.
- Beginners3 × 8–12
- Experienced3 × 8–12
- Rest1:15 to 2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 3 Days | Beginner | 3 × 8–12 | 2:00 |
| Beginner Upper-Legs 4 Days | Beginner | 3 × 8–12 | 2:00 |
| Glute specialization · Beginner | Beginner and intermediate | 3 × 8–12 | 2:00 |
| Calf specialization · Beginner | Beginner and intermediate | 3 × 8–12 | 2:00 |
| Core specialization · Beginner | Beginner and intermediate | 3 × 8–12 | 2:00 |
| Intermediate PPL 6 Days | Intermediate | 3 × 8–12 | 2:00 |
| Intermediate Full Body 3 Days | Intermediate | 3 × 8–12 | 2:00 |
| PPL 3 Days | Beginner and intermediate | 3 × 8–12 | 2:00 |
Rest between sets, in minutes. And 15 more routines in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Dumbbell Incline Bench Press
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
- Glute specialization · Beginner4 days · 65 min · Beginner and intermediateSee routine →
More chest exercises
Dumbbell Bench PressChest · Dumbbells and bench
Chest DipChest · Parallel bars
Machine Bench PressChest · Machine
Single Arm Cable Crossover FlyChest · Cable machine
Frequently asked questions
What muscles does the Dumbbell Incline Bench Press work?
The Dumbbell Incline Bench Press works mainly the chest.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 8 to 12 reps with 2 minutes of rest. With more experience, 3 sets of 8 to 12 reps with 2 minutes of rest.
Which routines include the Dumbbell Incline Bench Press?
It appears in 23 of the 36 Mobbe routines, such as Beginner Full Body 3 Days, Beginner Upper-Legs 4 Days, and Glute specialization · Beginner.