Incline Dumbbell Bench Press
Shoulder blades pinned, lower to upper chest, 2s down.
How to do it →Incline Dumbbell Bench Press vs Incline Machine Press
Both train your upper chest. Here's how they differ, and when to pick each one.
Incline Machine Press
Seat so handles meet upper chest, press without shrugging.
How to do it →Side by side
| Incline Dumbbell Bench Press | Incline Machine Press | |
|---|---|---|
| Kit | Dumbbell | Machine |
| Main muscles | Upper Chest | Upper Chest |
| Also works | Front Delts, Triceps | Front Delts, Triceps |
| Bench needed | Yes | No |
| One side at a time | Yes | No |
| Works at home | Gym only | Gym only |
| Starting load | Around 10 kg per hand | Around 20 kg |
How each one feels
Incline Dumbbell Bench Press
- Lower the dumbbells to the sides of your upper chest over two seconds.
- Keep your forearms vertical under the weight.
- Press up and slightly in, without clanking the dumbbells.
Watch out for: Elbows flaring out at 90°.
Incline Machine Press
- Press the handles out without shrugging.
- Return slowly until you feel a stretch across your chest.
Watch out for: Seat too low, so it turns into a shoulder press.
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.
Incline Machine Press: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + The machine guides the path, so it's beginner-friendly and steady.
- + Also works your front delts and triceps.
- − Needs a gym, and the station might be taken at busy times.
Which should you pick?
- Pick Incline Dumbbell Bench Press if you've got the kit and want a move that's simple to load up week after week.
- Pick Incline Machine Press if you're new to lifting or want to push hard safely without a spotter.
- Incline Machine Press is the natural next step once Incline Dumbbell Bench Press gets awkward to load (around 32 kg, getting heavy dumbbells into position gets awkward).
- Incline Machine Press is a machine, so it's easy to learn and safe to push hard.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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