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Flat Dumbbell Bench Press vs Incline Dumbbell Bench Press

Same movement, slightly different focus. Here's how they differ, and when to pick each one.

Flat Dumbbell Bench Press

Slight arch, wrists stacked, full stretch at the bottom.

How to do it →

Incline Dumbbell Bench Press

Shoulder blades pinned, lower to upper chest, 2s down.

How to do it →

Side by side

Flat Dumbbell Bench PressIncline Dumbbell Bench Press
KitDumbbellDumbbell
Main musclesChestUpper Chest
Also worksFront Delts, TricepsFront Delts, Triceps
Bench neededYesYes
One side at a timeYesYes
Works at homeGym onlyGym only
Starting loadAround 10 kg per handAround 10 kg per hand

How each one feels

Flat Dumbbell Bench Press

  1. Lower to the sides of your chest with wrists stacked over elbows.
  2. Get a full stretch at the bottom.
  3. Press back up over your chest.

Watch out for: Elbows flared wide.

Incline Dumbbell Bench Press

  1. Lower the dumbbells to the sides of your upper chest over two seconds.
  2. Keep your forearms vertical under the weight.
  3. Press up and slightly in, without clanking the dumbbells.

Watch out for: Elbows flaring out at 90°.

Flat Dumbbell Bench Press: pros and cons

  • + Easy to progress: add a little weight or one more rep each week.
  • + Each arm works on its own, so your stronger side can't take over.
  • + Also works your front delts and triceps.
  • − Needs a bench.
  • − Around 34 kg, getting heavy dumbbells into position gets awkward.
  • − Can be awkward if your shoulder needs looking after, or during pregnancy.

Incline Dumbbell Bench Press: pros and cons

  • + Easy to progress: add a little weight or one more rep each week.
  • + Each arm works on its own, so your stronger side can't take over.
  • + Also works your front delts and triceps.
  • − Needs a bench.
  • − Around 32 kg, getting heavy dumbbells into position gets awkward.
  • − Can be awkward if your shoulder needs looking after.

Which should you pick?

  • Pick Flat Dumbbell Bench Press if you've got the kit and want a move that's simple to load up week after week.
  • Pick Incline Dumbbell Bench Press if you've got the kit and want a move that's simple to load up week after week.
  • Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
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