EXERCISE PDF
Incline Dumbbell Bench Press
Press two dumbbells on a low incline to train the chest, including its upper region.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
All PDF pages are shown below. Select a page to enlarge it.
Review the movement
Muscles 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)
How 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.
Cautions
- Reduce load or depth if control fails. Stop for pain or dizziness.
- Do not drop the dumbbells or force yourself upright while holding them.