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Incline Dumbbell Bench Press

Works Upper Chest, with help from Front Delts, Triceps.

Set up

How to set up for the Incline Dumbbell Bench Press

Set the bench to about 45°.
Kick the dumbbells up from your knees as you lie back.
Squeeze your shoulder blades together and down.

Do the rep

How to do an Incline Dumbbell Bench Press with good form

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.

Common mistakes

Incline Dumbbell Bench Press form mistakes to avoid

Elbows flaring out at 90°.
Shoulders rolling forward at the top.
Bouncing out of the bottom.

Quick cue

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

Around 32 kg, getting heavy dumbbells into position gets awkward. That's usually the time to move on.

Not sure what weight to start with?

Gyde picks your first Incline Dumbbell Bench Press weight and adjusts it after every session.

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Equipment busy? Try these

Incline Dumbbell Bench Press alternatives that work the same muscles

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Questions

Incline Dumbbell Bench Press FAQ

What muscles does the Incline Dumbbell Bench Press work?

Mainly your upper chest, with help from your front delts and triceps.

How many sets and reps of Incline Dumbbell Bench Press should I do?

3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.

What weight should a beginner use for the Incline Dumbbell Bench Press?

Around 10 kg per dumbbell is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.

Can I do the Incline Dumbbell Bench Press at home?

You'll need a bench. If you don't have one, check the alternatives below for a no-bench option.

Is the Incline Dumbbell Bench Press good for beginners?

Yes, with good form. If you've got sore shoulders, start with one of the gentler alternatives below. Stop if anything hurts.

More for the same muscles

Other upper chest exercises

Incline Machine Press

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Your Gyde sets your Incline Dumbbell Bench Press weight and reps, and adjusts them after every session.

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