Bench set too steep
Keep the incline around 30-45 degrees so the chest, not just the front delts, does the work.
Horizontal push · Dumbbells, Bench
Incline Dumbbell Press
The incline dumbbell press is done on a bench set to 30-45 degrees, putting more emphasis on the upper chest and front delts. Dumbbells allow a deep stretch and a natural path, making it a good main or secondary press for most lifters.
- Primary
- Chest
- Secondary
- Triceps, Front Delts
- Starting rep range
- 8–12 reps
- Target effort
- 2 reps in reserve
- Progression
- 2 kg jumps
Muscles worked
The upper (clavicular) chest fibers work harder at an incline, with front delts contributing more as the angle rises. Triceps finish the lockout; steeper than about 45 degrees turns it into more of a shoulder press.
How to set up
- Set the bench to about 30-45 degrees.
- Sit with dumbbells on your thighs, then kick them up one at a time as you lie back.
- Plant your feet and pull your shoulder blades back and down.
- Start with dumbbells over your upper chest, palms facing forward or slightly in.
How to do each rep
- Lower the dumbbells to the sides of your upper chest with elbows slightly tucked.
- Go down until you feel a good stretch across the chest without the shoulders rolling forward.
- Press up and slightly in so the dumbbells finish over your shoulders.
- Use a controlled 2-3 second lowering and a strong press.
Common incline dumbbell press mistakes
Short range of motion
Lower until the dumbbells are roughly level with your chest, using a weight you can control through that depth.
Clanging dumbbells at the top
Stop just short of touching the dumbbells together to keep tension on the chest.
Sets, reps, and progression
Surpass starts the incline dumbbell press at 8–12 reps with about 2 reps in reserve. As a compound lift it usually belongs early in the session, when you are fresh.
Work up through a rep range like 8-12 before moving to the next dumbbell. Because dumbbell jumps are relatively large, add a rep or two at the new weight over a few sessions before expecting full sets.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Incline Dumbbell Press alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Programs that use it
12-Week Physique Plan4 days a week · intermediatePush Pull Legs (6-Day PPL)6 days a week · intermediateUpper/Lower Split (4 Days)4 days a week · beginner3-Day Full Body Workout3 days a week · beginnerArnold Split (6 Days)6 days a week · advanced5-Day Bro Split5 days a week · intermediatePPL + Upper/Lower Hybrid (5 Days)5 days a week · intermediate
Questions
What angle is best for incline dumbbell press?
Around 30 degrees is a good default for upper-chest emphasis. Higher angles shift work toward the front delts, so go lower if you mainly feel it in your shoulders.
Incline dumbbell press vs incline barbell press?
The barbell lets you load heavier and progress in small steps. Dumbbells offer more range and let each arm work independently, which many people find easier on the shoulders.