Incline dumbbell press

A controlled strength exercise for chest, front shoulders and triceps. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Check the bench adjustment is locked at a modest incline. Sit with light dumbbells and settle the feet and back securely.
2. Hold the weights near the upper chest with elbows slightly below shoulder level. Press upward without flaring the ribs.
3. Lower slowly through a comfortable range, then finish the set and put the weights down with control.

Muscles involved

Chest, front shoulders and triceps.

Common mistake to avoid

Do not arch the back to complete a heavy repetition.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

Related gym exercises

• Dumbbell chest press
• Machine chest press
• Cable chest fly
• Push-up

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