How to Do the Incline Dumbbell Press With Perfect Form

The incline dumbbell press, also known as the incline chest press and the incline dumbbell bench press, is an upper body workout that engages the pectoral muscles in your chest, the triceps on the backside of your arms, and the anterior deltoid muscles on the front of your shoulders. The angle of the adjustable bench in this variation puts more tension on your upper chest muscles than a flat bench press.

The incline dumbbell press is a great way to build strength and promote muscle growth, especially in the clavicular head of the pectoralis major, a muscle group in your upper chest. With proper form, incline dumbbell presses can also increase your grip strength and promote stability between the two sides of your chest, equalizing strength imbalances. Additionally, using a pair of dumbbells in this variation provides a greater range of motion than a traditional bench press. However, if you use too much weight during the exercise, you run the risk of injuring your shoulder joint. Always remember to start with a light weight before working your way up to heavier weights.

For the incline dumbbell press, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Adjust the bench to an incline of 15–30 degrees.
2. 2. Sit on the bench and place two dumbbells in the creases of your hips.
   
3. 3. Lie back on the bench with the dumbbells, and, once in position, engage your core.
4. 4. Press the dumbbells toward the ceiling. Your palms should be facing forward. Rotate your shoulders outward to engage your lats. Your upper back should remain tight and stable throughout the entire set. All repetitions should begin from this position.
5. 5. Slowly lower the dumbbell until your upper arm is slightly past your back. Your elbows should be at a 45-degree angle to your torso, while maintaining a neutral wrist.
6. 6. Pause for a second at the bottom of the rep.
7. 7. To begin the upward movement, squeeze your chest and push the dumbbells back toward the starting position.
8. 8. Continue to press until your arms are long with a slight bend in your elbows. Finish the movement at the top by squeezing your chest.
9. 9. Maintain distance between the dumbbells at the end of the repetition.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.