Incline Dumbbell Press

Muscle Groups Involved

Chest/Pecs - Upper - Primary
Delts - Front - Primary
Triceps - Primary

Highlights

Keep a slight arch in your back.
Keep your elbows in closer to your body instead of letting them flare out.
Lower the weight to your nipples or below and press it up to over your collarbones to activate your upper pecs.
Go for a deep stretch at the bottom of the repetition.
Lower hands works more upper chest due to the fiber orientation. Wider hands works more outer chest.

Description

The Incline Dumbbell Press focuses on the upper chest and shoulders. This area is often neglected due to the popularity of the flat bench press. This exercise can be performed at a variety of incli

The Incline Dumbbell Press focuses on the upper chest and shoulders. This area is often neglected due to the popularity of the flat bench press. This exercise can be performed at a variety of incline angles but most people are best to start off at 30 degrees. Press the dumbbells from their lowest position in a J pattern until they rest above your chin. Pause briefly at the top and lower them under control until the dumbbells contact your shoulders gently. Pause at the bottom and repeat.

Common Mistakes

Many people will not go low enough on this exercise incorrectly believing t

Many people will not go low enough on this exercise incorrectly believing that they are saving their shoulder joint. A full range of motion is best for shoulder health and the weights used should be low enough to perform this exercise with a full range of motion. Maintain a slight arch in your back and brace your core throughout. The pattern for the dumbbells should be an upside J, not a straight line towards the ceiling. Keep elbows at 45 degrees to your torso - don’t allow them to flare out to the sides.

Pro Tips

Picture scooping water when performing this exercise to best emphasize the

Picture scooping water when performing this exercise to best emphasize the upper muscle fibers of the chest. Bring the dumbbells together at the top. Imagine pulling the dumbbells back to your chest instead of letting them passively fall back down.

Purpose

This may be one of the greatest upper chest exercises in existence. Buildin

This may be one of the greatest upper chest exercises in existence. Building the upper, inner chest is important to avoid the sagging chest look. It will fill out your shirt and tie your physique together.

Form

Your forearms should always stay under the weight and perpendicular to the

Your forearms should always stay under the weight and perpendicular to the floor. Your hands should touch or come very close to touching your chest at the bottom of the movement. Your pressing pattern should generally be in an upside down J pattern so that the weights end up closer to over your head at the top of your press.