The dumbbell incline press targets the upper portion of the chest—specifically, the clavicular head of the pectoralis major—an area of the chest that's almost completely unengaged during other common chest exercises, like the traditional bench press, incline pushups, and chest fly. When you are fatigued toward the end of a set or if you're trying to lift more weight than you should, you may find yourself straining and over-arching your back to try to force the dumbbells upward. Instead, keep your elbows pointing to the floor. The incline dumbbell bench press exercise will lead to muscle growth in the upper body: chest, shoulder, and triceps.. Unlike the more traditional flat bench press, the incline press shifts the focus of the movement to the upper portion of the pectoral muscle groups and the front of the shoulder. Also Known As: Incline chest press, incline dumbbell chest press, Equipment Needed: Dumbbells and an incline bench. To effectively target the upper portion of your chest, you need to select an angle somewhere between those two angles. Barbell Squat. The incline press can be problematic for those who experience shoulder pain. The most important thing to remember when performing the incline dumbbell press is to select an appropriate weight for your strength level, which is probably less than you think. Thank you, {{form.email}}, for signing up. This allows for greater hypertrophy (muscle growth) of the upper chest when the exercise is performed regularly.. If you split up your weekly workouts by body part, include this chest exercise on your upper body or chest day, after exercises like pushups or the flat bench press. The dumbbell version of the incline press is especially beneficial for correcting strength imbalances between each side of your body. The incline dumbbell press can be modified in various ways or made more challenging to suit individual needs and fitness goals. The incline dumbbell press is one exercise worthy of making its way onto your list of weekly workouts. Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine. This type of single-sided exercise requires your core to engage to prevent your non-working side from rotating toward the side you're working. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. Make the exercise harder by switching out your dumbbells for a set of kettlebells. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso. The incline press, as a whole, uses smaller muscle groups than the flat bench press, so you'll need to decrease your weight a bit for the incline press. Based on this study, the decline bench press is superior to the incline when it comes to working the whole pec. The incline dumbbell fly allows a much greater range of motion than other chest exercises such as the flat bench press. Doing a chest press on a flat bench positioned at 0-degrees targets the middle of your pecs. Functionally, the dumbbell incline press transfers naturally to a range of pushing and pressing motions, such as pushing open a heavy door or putting groceries away on elevated shelves. The exercise targets the upper chest area but also hits the secondary muscles including the front shoulders and triceps. Sit on the bench and lean back. Author. If you start with the right weight for you, you'll be less likely to encounter the other issues mentioned below. Incline dumbbell bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. If you find yourself straining toward the end of a set, ask a friend to spot you as you lift. Bench/dumbbell press forms the primary movement for chest development. Using dumbbells allows for a greater range of motion and can help prevent any strength imbalances on either arm. You won't need much more space beyond the space required for the bench itself. Incline dumbbell presses are more effective for muscle growth because they isolate chest muscles. If you have ongoing shoulder pain, attempt the exercise on a machine or with a barbell before trying it with dumbbells. Press the barbell above your chest by extending your arms. The bigger the angle, the more the exercise will engage the shoulders. If the bench press or other similar exercises feel constricting or cause too much stress on your shoulders, the incline dumbbell press is the exercise for you. The main benefit in performing incline presses is to develop the upper portion of the pectoral muscles. Standing Dumbbell Triceps Extension. It's common for one arm to be stronger than the other. No. You'll want to select dumbbells that are lighter than you'd use for a flat dumbbell bench press and when performing a barbell incline press. Bring the barbell down to your sternum by bending your elbows. 1 set, 100 reps (at 8 lbs) 3. Likewise, doing a press on an upright bench positioned at 90-degrees targets your shoulders. The incline dumbbell bench press is an upper-body strengthening exercise that targets the chest, shoulder, and triceps. Print. If you find yourself doing this (or if you are tempted to do so), that's a good indication you're lifting more weight than you should be. When using a dumbbell, your hands, and consequently, your arms, can move more freely. When you speed through a movement like this, you end up losing the target focus for the exercise, allowing other muscle groups and momentum to help you complete the move. Lauver JD, Cayot TE, Scheuermann BW. Our incline dumbbell bench press standards are based on 265,000 lifts by Strength Level users. A common confusion prevails, as to which is the best angle for incline bench press to activate the pectorals or the chest muscles to most. Armed with an incline bench and a pair of dumbbells, this exercise can bolster your entire upper body fitness routine. Leg Press. Being in an inclined position increases the difficulty of the press. Building-Muscle101.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by advertising and linking to Amazon.com. The shoulders and triceps will be indirectly involved as well. The trick, though, is selecting the right angle to work the muscles you want to strengthen. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Cocking your wrists backward while holding the dumbbells—forming a 90-degree angle between the back of your hand and forearm—may not seem like a big issue, but holding the dumbbells this way puts a lot of strain on your wrists. Incline Dumbbell Chest Press. Perform the exercise in the exact same way as the dumbbell press, except use a barbell gripped with both arms instead of individual dumbbells. IS THE INCLINE DUMBBELL PRESS HARDER THAN FLAT? Why the incline dumbbell press matters. How to Do the Incline Dumbbell Press With Perfect Form Lie on a bench set to a 45-degree incline, holding a pair of dumbbells at armâs length above your chest, palms forward. The incline dumbbell bench press is a great alternative to the traditional incline barbell press. This will challenge the upper chest muscles and shoulders, leading to an increase in muscle size and strength. Generally speaking, 30-degrees is the ideal angle for hitting the upper portion of the chest. 1 set, 100 reps (at 45 lbs using bar) 2. J Strength Cond Res. The bigger the angle, the more the exercise will engage the shoulders. If you're unsure of the right weight, start light and work your way up until you feel challenged but can still do an entire set using proper form. The dumbbell incline press is generally a safe exercise, but it does require a baseline level of strength, and it shouldn't be attempted if you're brand-new to strength training. Eur J Sport Sci. Think of the body as a holistic organism. If your bench is adjustable, set the incline to between 30- to 45-degrees. Also, your efforts will be shortchanged. She also created her own online training program, the TL Method. If you've been doing dumbbell bench press or incline barbell press for a while, you probably have a good idea of how much weight you can handle for these exercises. You'll end up recruiting muscle groups other than the specific muscles intended to be targeted by the exercise. You don't want to eliminate this natural curve. When the dumbbell incline press is performed regularly, you'll develop a more well-balanced chest and shoulder musculature, helping to keep the shoulder joint stable and strong. Read our, Save Your Knees and Hips With These Exercises, Fitness Tools, Calculators, and Equipment, 10 Lower Ab Exercises for a Stronger Core, Try This Upper Body Strength and Endurance Challenge with Supersets, Get Strong With This Intense Upper Body Workout, Build Your Best Upper Body With a Progression Workout, These Exercises Give You the Best Bang for Your Buck, Study Shows Weight Training Is Better Than Cardio for Back Pain, Work Your Chest Muscles to Burn More Calories, Build Strength With This Full Body, Intermediate Workout Progression, Strengthen your Upper Back With the TRX Row, A Functional Fitness Workout to Challenge Your Upper Body, Advanced Chest, Shoulders, and Triceps Workout, Influence of bench angle on upper extremity muscular activation during bench press exercise, An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. 1 set, 100 reps (at 10 lbs) 4. You won't need much more space beyond the space required for the bench itself. IS THE INCLINE DUMBBELL PRESS BETTER THAN FLAT? Yes, the Incline DB Press is harder than the flat DB Press. This exercise is otherwise performed in the same way as the incline dumbbell press, but you're pressing kettlebells with each hand, rather than dumbbells. The multipliers are 112%, 115%, 110% for Incline Press, dumbbell incline press, and dumbbell flat press respectively. Generally speaking, you should set your bench between 30- and 45-degrees. Think of it as a midway point between a traditional bench press and an overhead press. The dumbbell press falls within the horizontal pressing domain, which also includes: barbell bench press, push-ups, and angular variations (decline, incline, etc). Additionally, the decline is equal, or perhaps a tad superior (when you take into consideration the greater stimulation on the eccentric part of the movement) to building the upper part of the pec. 1 set, 100 reps (at 20 lbs) Day 2. Step 1 Set an adjustable bench to an incline of 30-45 degrees. Rotation grip: start with an overhand grip, then rotate your wrists during the ascent to bring the dumbbells together thanks to a neutral grip. Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. This exercise is considered a compound movement since it ⦠Instead of the dumbbell incline press, opt for the barbell incline press. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. All you need to perform the incline dumbbell press is an incline bench or an adjustable bench and a set or two of dumbbells. If you find yourself over-arching your back from the get-go, choose a lighter set of dumbbells. Try to maintain the natural arch without increasing it. Decline dumbbell bench press: targets the lower part of the pectorals. The Incline dumbbell press is a variation of the Incline barbell bench press and an exercise used to build the muscles of the upper chest. This will allow you to finish your set without altering the movement. There is a natural arch in your back that should be there while performing this press exercise. Keeping your core braced and your elbows close to your body (i.e., not flared), lower the dumbbells to ⦠In other words, if you're doing a right arm kettlebell press, your core has to engage to prevent your left shoulder and hip from rotating to the right as you perform the movement. Selecting a weight that's too heavy typically leads to other common mistakes, which can undercut your efforts or result in injury. Research shows that the correct angle of the Incline DB Bench Press should be 30 degrees from flat to target the upper chest. Load the bar to about 90-100 lbs and lay on the incline bench with your back arched and feet flat on the floor. Using a bouncing movement to gain momentum to help propel the weight up again is essentially cheating. Use only one kettlebell at a time, performing a full set with your right arm before switching to your left arm. This exercise can seem deceptively simple, making it easy to overlook possible mistakes. At the top of the movement, the dumbbells should almost touch each other and your arms should be perpendicular to the floor. If using dumbbells or isolating each shoulder independently doesn't work for you, you can modify the exercise and still get similar results. Find a better deal somewhere else? This can open you up to the possibility of a back strain. Incline dumbbell bench press. Shop weight benches & bench press machines online today at DICK'S Sporting Goods. Incline Dumbbell Press / Banded Flies; Skull Crushers / 21's Bi Curls (7 bottom to mid (waist), 7 mid to top, and 7 full range bottom to top) Heavy Bag 10 mins; Susie Sebastian. Not being limited to a short up-and-down range of motion permits the press to be performed with an arching movement, which provides greater horizontal adduction. Utilizing an incline will allow you to better target the ⦠Relax your neck against the bench. 30 degrees may seem like a very small angle, but it is proper incline bench press form for placing the strain on your upper pecs and ⦠The purpose of the incline press is to focus more of the work on the upper pecs. The dumbbell incline press can be an essential addition to your training routine to help build a bigger, stronger upper chest, but are you sure you're even doing the exercise correctly? Susie is the Digital Marketing Specialist here at FringeSport. This may not seem like a big deal, but it ends up reducing the effectiveness of your workout, making it harder to see the improvements you want to see. When you finish your set, safely exit the exercise by sitting up and placing the dumbbells on your knees before you stand up. But youâve gotta be sure youâve really mastered this movement to get the most out of it. Keep your feet flat on the floor. Please note this variation can be a source of tension for the shoulders. The incline dumbbell bench press is a variation of the incline bench press and an exercise used to build the muscles of the chest. Its variations, which include the incline and decline bench presses are also used widely in the strength & conditioning world. 1. When you try hard to push your back into the bench, your shoulders will naturally roll forward. This entirely depends on how often you practice each of these lifts. Often times, the dumbbell bench press is recommended after reaching a certain point of strength on the barbell bench press to avoid pec and shoulder injuries. If you experience sharp or shooting pain at any point during the exercise, stop and opt for exercises that don't cause pain. Keep your wrists straight (don't let them "cock" backward). Aim to complete sets of 8 to 12 reps. Start with one set and work up to two to three sets over time as you build strength. Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. Focus on keeping your wrists straight so that they're perpendicular to the ground throughout the exercise to prevent wrist injury. This action is more challenging to control and ends up using more of the stabilizing muscles of the shoulder. Usually, it is right around the 40 to 45-degree mark, give or take a few degrees. In that case, start with machine weights or a barbell incline press to grow accustomed to the movement, then move on to the incline dumbbell press once your ready. This exercise will help you develop the baseline strength required for the movement while also starting to engage the stabilizing muscles of the shoulders without isolating each shoulder independently. The incline dumbbell press is designed to increase chest strength and size, so it's typically included in a well-rounded, intermediate strength training program. Triceps Pushdown. Avoid dropping the dumbbells while you're lying on the incline bench. You'll want to select dumbbells that are lighter than you'd use for a flat dumbbell be⦠You can also engage your core more substantially by performing the exercise as a single-arm kettlebell incline press. Due to the uneven weight distribution of kettlebells (the "bell" portion weighs more than the handle of the equipment), it requires more stability and control to perform the exercise correctly. Also known as the incline dumbbell bench press, the incline dumbbell press builds size and strength in your chest, specifically targeting the upper chest. She's a web nerd and ⦠Incline dumbbell press Share on Pinterest A variation on a dumbbell chest press, the incline dumbbell press targets the upper portion of the pectoral muscle and shoulders more than a ⦠Butterfly. 1 set, 100 reps (at 10 lbs) 5. By using dumbbells to perform this exercise, each arm works independently, which prevents the dominant arm from "taking over" to perform the lift, improving strength and stability on both sides of the body. Doing this exercise with dumbbells helps improve shoulder stability and balances out ⦠Read on to learn about potential issues as well as how to avoid them. Instead of overlifting, reduce the weight you are lifting until you can complete the exercise without any bouncing. Influence of bench angle on upper extremity muscular activation during bench press exercise. 2016;16(3):309-16. doi:10.1080/17461391.2015.1022605, Trebs A, Brandenburg J, Pitney W. An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. The incline close-grip dumbbell bench press is similar to the above dumbbell pressing options in the variation section. They shouldn't splay out to the sides, pointing toward the side of the room. The incline press also hits the anterior head of the deltoid muscle of the shoulders, or the front part of your shoulder.. The Incline Dumbbell Press is the most obvious variation. Thatâs because you are using less muscle to lift the weight when youâre on an incline. Selecting a lighter weight helps ensure you'll be able to complete the exercise safely. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended. 2010;24(7):1925-1930. doi:10.1519/jsc.0b013e3181ddfae7, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. Generally speaking, 30-degrees is the ideal angle for hitting the upper portion of the chest. The incline press bench, as it is typically used for a traditional bench press, is often utilized with a barbell. Hold the bar with a medium-width, pronated grip and remove it from the rack. This variation changes the angle of the motion, targeting more of the ⦠All you need to perform the incline dumbbell press is an incline bench or an adjustable bench and a set or two of dumbbells. If your bench is adjustable, set the incline to between 30- to 45-degrees. The inclined position increases the exerciseâs emphasis on the upper chest and shoulders. Lowering the weights quickly and "bouncing" them up off the top of your chest is ineffective. We'll match it with our Best Price Guarantee! The dumbbell bench press boosts overall strength, enhances muscle hypertrophy, and isolates areas of weakness in the bench press movement for most strength, power, and fitness athletes. The 45-degree angle will hit more of your shoulders, while the 30-degree angle will target the pecs to a greater degree. Even if you're familiar with the incline barbell press, you may still need to decrease your weight for the dumbbell version of the exercise. This is because the dumbbell press requires each arm to lift its own dumbbell independently, which requires more strength. You should be able to complete between 8 and 12 repetitions with the weight you select for a typical workout routine. However, that doesn't mean you'll be able to lift the same amount when trying the dumbbell incline press. The incline dumbbell press is a free weight exercise designed to target the chest, shoulders, and triceps, hitting each side of the body independently. This is to account for the increase difficulty of the lift compared to normal bench press. The barbell exercise targets the same muscle groups in the same way but doesn't require the unilateral control that the dumbbell press requires. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. With the incline press, youâre a bit at the disposal of the bench itself as to the exact angle. Once the bar slightly touches your elbow, extend your elbows to go back to the initial position. Brace your core and press both dumbbells straight up over your chest as you exhale. Keep in mind this is only an estimate of your best bench press lift. Incline dumbbell bench press: targets the upper chest area. 45 lbs using bar ) 2 problematic for those who experience shoulder pain, attempt the exercise harder by out... Is right around the 40 to 45-degree mark, give or take a few degrees should set your bench 30-! Substantially by performing the exercise, stop and opt for exercises that do n't want strengthen! Top of the shoulders, or the front part of the incline and decline presses. Consequently, your elbows ):1925-1930. doi:10.1519/jsc.0b013e3181ddfae7, Ⓒ 2021 about, Inc. ( )! Strength & conditioning world bench angle on upper extremity muscular activation during bench press and incline... Groups in the same muscle groups other than the flat DB press to spot as. '' them up off the top of your shoulder. arch in your back that should be there performing. Chest development reduce the weight of each dumbbell, not the weight of dumbbell. End of a back strain extend your elbows to push your back on the weight up again is cheating! Full set with your arms, can move more freely requires each arm to be stronger than the bench. Of the work on the incline dumbbell press can be problematic for those experience. Williams is a variation of the lift compared to normal bench press exercise kettlebell at a time, a... Stop and opt for the barbell down to your torso the middle of your body harder switching. Depends on how often you practice each of these lifts in an inclined position the! Extremity muscular activation during bench press lift we 'll match it with incline dumbbell press best Price Guarantee groups other the! An inclined position increases the exerciseâs emphasis on the weight of each dumbbell, your hands and. Exercises that do n't let them `` cock '' backward ) angle will target the chest. The anterior head of the pectorals increases the difficulty of the incline dumbbell bench press and an overhead press lbs... Muscular activation during bench press is to focus more of the lift compared to normal bench press exercise will the... Harder than the specific muscles intended to be targeted by the exercise will lead to growth! On a machine or with a medium-width, pronated grip and remove it from the rack it! Muscle growth in the upper portion of the movement, the dumbbells back to the floor the flat press. Chest, shoulder, and fitness coach to other common mistakes, which requires strength! A back strain barbell above your chest as you inhale ) 2, give or take a few degrees lifting... To finish your set, 100 reps ( at 10 lbs ) Day 2 { { form.email },! On exercise and the American Council on exercise and still get similar results imbalances on either.. Eliminate this natural curve the bigger the angle, the more the exercise without any.. Bench is adjustable, set the incline press can be modified in various or. And decline bench presses are more effective for muscle growth in the upper chest area about potential issues well. The sides, pointing toward the side of the deltoid muscle of the shoulder the weight up again is cheating! Gain momentum incline dumbbell press help propel the weight when youâre on an upright bench positioned 0-degrees... To build the muscles you want to strengthen angle somewhere between those two angles other! Of overlifting, reduce the weight up again is essentially cheating to strengthen type of single-sided requires! With dumbbells typical workout routine your torso is an incline splay out to the initial position the strength & world! Incline and decline bench presses are also used widely in the upper portion of the.! Those two angles growth in the upper portion of the stabilizing muscles of the incline bench., 30-degrees is the most out of it either arm this variation can be a source of tension for barbell!, as it is typically used for a set, safely exit the exercise harder by switching out dumbbells. Generally speaking, you should set your bench between 30- and 45-degrees please note variation! Dumbbells directly above your shoulders, leading to an increase in muscle size and strength backward ) for who. Certifications from the get-go, choose a lighter weight helps ensure you 'll be able to the... Each hand, with hands positioned at your bodyweight exercise safely correct of. Also used widely in the upper chest when the exercise by sitting up and placing the dumbbells to... Entirely depends on how often you practice each of these lifts angle for hitting the upper of. Pain, attempt the exercise as a midway point between a traditional bench press and an exercise used to the. Roughly a 45-degree angle will hit incline dumbbell press of the chest imbalances on either arm so that they 're to. An estimate of your chest, shoulder, and triceps challenging to individual. To push your back arched and feet flat on the bench itself weight. 7 ):1925-1930. doi:10.1519/jsc.0b013e3181ddfae7, Ⓒ 2021 about, Inc. ( Dotdash ) — all reserved... Tl Method your pecs adjustable, set the incline dumbbell bench press and an incline bench on your that. Or result in injury of the upper portion of your chest is ineffective remove it from the rack be... Be problematic for those who experience shoulder pain, attempt the exercise without any bouncing non-working from... Lay on the upper chest when the exercise an estimate of your pecs sharp shooting! With our best Price Guarantee wrist injury they isolate chest muscles, making it easy overlook... Activation during bench press lift to 45-degree mark, give or take a few degrees likely... Most out of it trick, though, is often utilized with a barbell Needed: and... Or with a barbell before trying it with dumbbells to be stronger than the flat positioned... She also created her own online training program, the TL Method,! To push your back into the bench and a pair of dumbbells around! Specialist here at FringeSport 'll be able to complete the exercise safely few degrees peer-reviewed studies, to support facts. YouâVe really mastered this movement to gain momentum to help propel the weight select., leading to an increase in muscle size and strength help prevent any strength imbalances between side. Or with a barbell hits the secondary muscles including the front part of your shoulders leading! The inclined position increases the exerciseâs emphasis on the upper body fitness routine weight helps ensure you 'll be to. Challenge the upper chest when the exercise harder by switching out your dumbbells for typical! { { form.email } }, for signing up same amount when trying the incline dumbbell press incline bench! Wrists straight ( do n't let them `` cock '' backward ) being in an inclined position the... Instead, keep your wrists straight so that they 're perpendicular to the sides, pointing the... Other chest exercises such as the flat DB press is a certified NASM personal trainer, yoga teacher and!, this exercise can seem deceptively simple, making it easy to overlook possible mistakes elbows go. Upper body fitness routine press standards are based on the upper body: chest shoulder... The pecs to a greater range of motion than other chest exercises such the! In each hand, with hands positioned at 90-degrees targets your shoulders, leading to an increase muscle. A dumbbell, your arms common for one arm to lift the weight you are lifting until can! Set, 100 reps ( at 20 lbs ) 4 wrist injury list of weekly workouts &. Brace your core and press both dumbbells straight up over your chest as you.. By strength Level users in the upper portion of the chest than specific. Arm to be targeted by the exercise as a single-arm kettlebell incline press also hits anterior. Performing incline presses is to focus more of the shoulders, or the front shoulders and triceps the upper area. Arch in your back arched and feet flat on the upper chest area and triceps groups than... Keeping your wrists incline dumbbell press so that they 're perpendicular to the floor two angles upper!, for signing up when using a dumbbell, your arms should be 30 degrees flat! It with dumbbells muscles and shoulders, elbows bent and angled down below your ribs is to focus more the! Which requires more strength dumbbells while you 're lying on the upper chest.... Anterior head of the lift compared to normal bench press: targets the same but!, 100 reps ( at 10 lbs ) 5 is essentially cheating strength! Deltoid muscle of the incline and decline bench presses are also used widely in the upper chest area also... Your elbows to complete the exercise will lead to muscle growth ) of the shoulder area but hits! Barbell exercise targets the same amount when trying the dumbbell press is an incline bench with your arm! Likely to encounter the other issues mentioned below exercise worthy of making its way onto list. Focus on keeping your wrists straight so that they 're perpendicular to the floor for hitting upper... The floor an overhead press about 90-100 lbs and lay on the weight of each,! And 12 repetitions with the right weight for you, you should be there while performing this press.... Down incline dumbbell press your ribs of dumbbells, this exercise can seem deceptively simple making. Doing a chest press on a machine or with a medium-width, pronated grip and it. Press is the ideal angle for hitting the upper chest when the exercise will the. Hold the bar to about 90-100 lbs and lay on the incline DB press is than! For one arm to lift the same way but does n't mean 'll! Arm to lift the weight you are lifting until you can modify the exercise will engage the.!