Incline Dumbbell Bench Press (Chest)

The incline dumbbell bench press is a very effective compound exercise and it emphasizes the upper chest muscles near the clavicles. Dumbbells are very beneficial for developing unilateral strength and they also improve muscular imbalances as well. But they also help to build stabilizer muscles and they allow you to move through a more natural range of motion and movement.

So, dumbbells should be a staple in your chest training routine as the benefits are more than worth it. And training with dumbbells for the upper chest is also safer for your shoulders overall.

In This Exercise:

• Target Muscle Group: Clavicular (Upper) Pectoralis Major
• Type: Strength
• Mechanics: Compound
• Equipment: Dumbbells
• Difficulty: Beginner/Intermediate

Exercise Instructions

1. Adjust the bench to 30-45 degree incline.
2. Then, sit on the bench and rest the bottom of each dumbbell on your thighs near your knees.
3. Now, lie back on the bench and kick each dumbbell back one at a time.
4. Press both dumbbells upward while contracting your chest muscles.
5. Lower the Dumbbells back down until you feel a slight stretch in your chest.
6. Complete the ideal number of reps for the exercise and repeat for desired sets.

Variations & Tips:

• You can adjust the bench to a 30 or 45-degree incline for an effective workout.
• Avoid locking out your elbows during the top of the positive portion of a repetition.
• The incline dumbbell bench press emphasizes the upper chest muscles but it’s also a great overall chest exercise.

Watch: How to do the incline dumbbell bench press