Incline dumbbell press
Primary muscles: Chest. Assisting muscles: Shoulders, Triceps.
How to do it
- Lie back on an incline bench with a dumbbell in each hand resting on your thighs, palms facing each other.
- Kick the dumbbells up one at a time, using your thighs, until they're at shoulder level.
- Rotate your wrists so your palms face forward — the starting position.
- Breathe out and press the dumbbells up, keeping full control of them.
- Lock your arms out at the top, hold for a second, then lower slowly.
- Repeat the movement; at the end, bring the dumbbells down to your thighs and then to the floor.
Key to the execution: Control the lowering phase — it should take twice as long as the press.
Common mistakes
- Banging the dumbbells together hard at the top of the movement.
- Lowering too quickly, losing tension in the chest.
- Lifting your hips off the bench to make the press easier.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Chest exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.