EXERCISE GUIDE
Incline Dumbbell Bench Press
Press two dumbbells on a low incline to train the chest, including its upper region.
01Muscles used
Main muscles
- Pectoralis major, including the clavicular region
Assisting & stabilizing muscles
- Anterior deltoids and triceps
- Shoulder-region, trunk and forearm muscles (position and grip)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Lock the bench at a low incline, about 30 degrees in this guide. Choose light weights and arrange a safe handoff and finish with a spotter.
- Plant both feet and support head, back and buttocks. Hold the dumbbells beside the upper chest with thumbs wrapped, wrists over elbows and forearms near vertical.
- Exhale and press both weights over the upper chest, keeping them steady without clashing or snapping the elbows straight.
- Inhale and lower evenly within a comfortable shoulder range. After the set, signal a secure handoff before releasing the weights.
04Technique cues
- Elbows around 45 degrees from the torso are a guide; avoid forced depth or chest contact.
- Keep body support and a natural back curve. About 30 degrees is an example, not a universal best angle.
05Cautions
- Reduce load or depth if control fails. Stop for pain or dizziness.
- Do not drop the dumbbells or force yourself upright while holding them.