Exercises

Incline dumbbell bench press

Press two separate dumbbells from an inclined bench to emphasize the upper chest.

Incline dumbbell press with the back supported and two separate dumbbells above the upper chest.

Dumbbells · Adjustable bench

Source: NASM · Two-Arm Incline Dumbbell Chest Press

Step by step

  1. Set the backrest to about 30–45 degrees; plant your feet and support your head and back.
  2. Hold the dumbbells beside your upper chest, with elbows diagonally away from the torso.
  3. Press both dumbbells upward evenly, keeping wrists straight.
  4. Lower slowly to a comfortable depth without lifting your shoulders from the pad.

Common mistakes

  • Setting the backrest almost upright.
  • Flaring elbows sideways or letting one dumbbell drop.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.