The dumbbell incline press is a powerhouse upper-body movement that targets your upper chest, shoulders, and triceps. Whether you’re looking to improve chest definition, correct muscular imbalances, or simply switch up your routine, incorporating this versatile lift can bring significant benefits. Here’s how to add the dumbbell incline press to your workout plan for optimal results.
Why Choose the Dumbbell Incline Press?
Unlike the flat bench press, the incline version shifts more emphasis onto the upper pectoral muscles (clavicular head) and anterior deltoids. Using dumbbells instead of a barbell allows for a greater range of motion and helps address imbalances between your left and right sides. It also engages stabilizing muscles in your shoulders and core, which leads to more balanced strength gains.
Best Time to Include It in Your Workout
The dumbbell incline press is a compound movement, so it should typically be performed early in your workout when you have the most energy. Here’s how you might fit it into different routines:
Chest Day
- After a warm-up: Use the incline press as your first or second exercise.
- Sample order:
- Dumbbell Incline Press
- Flat Bench Press
- Dumbbell Flyes
- Push-ups or cable crossovers
Push Day (Chest/Shoulders/Triceps)
- Place it after your heaviest compound movement (like overhead press or barbell bench).
- Sample order:
- Overhead Press
- Dumbbell Incline Press
- Lateral Raises
- Skullcrushers
Choosing the Right Angle and Weight
Most incline benches adjust between 30° and 45°. For upper chest focus, a 30° incline is usually ideal—steeper angles recruit more shoulder than chest.
When selecting dumbbells:
- Start with moderate weight to prioritize form.
- Aim for 8–12 reps for hypertrophy (muscle growth), or 4–6 reps for strength building.
Proper Form Tips
- Set the bench to a 30° incline.
- Sit back with a dumbbell in each hand, resting them on your thighs.
- Kick the dumbbells up as you lie back and plant your feet firmly.
- Press the weights upward until your arms are extended, dumbbells aligned over your chest.
- Lower the weights slowly to about 90° at the elbow.
- Avoid locking out your elbows at the top to keep tension on your muscles.
How Often Should You Do It?
- Beginner: Once per week
- Intermediate/Advanced: 1–2 times per week
- Recovery time: Allow at least 48 hours before repeating chest exercises to ensure muscle recovery and growth.
Variations to Keep Things Fresh
- Single-arm incline press: For unilateral strength
- Incline neutral-grip press: Reduces shoulder strain
- Tempo incline press: Slows the movement to boost time under tension
Final Thoughts
The dumbbell incline press is a must-have for building a well-rounded chest and developing upper-body strength. By incorporating it early in your workout, focusing on form, and gradually increasing weight, you can make serious progress—whether you’re training for aesthetics, strength, or overall fitness. Stay consistent and watch your upper chest take shape.