SEQD EXERCISE GUIDE
How to do the
Incline Dumbbell Press.
The incline dumbbell press is a chest press performed on an inclined bench, giving the upper chest a larger role than in a flat press.
MUSCLESUpper chest, triceps and front delts
EQUIPMENTDumbbells and adjustable bench
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Incline Dumbbell Press technique.
Use a load you can control and a range you can repeat.
- Set the bench to a moderate incline and sit with a dumbbell on each thigh.
- Use your thighs to help guide the dumbbells into the starting position as you lie back.
- Set your shoulder blades against the bench and keep your feet planted.
- Lower the dumbbells with control until your elbows are below or roughly level with your torso, using a comfortable range.
- Press the dumbbells up and slightly inward while keeping your forearms controlled.
MUSCLES WORKED
Upper chest, triceps and front delts.
The exact contribution changes with bench angle, range and technique.
COMMON MISTAKES
Keep the rep consistent.
- Setting the bench so steep that the movement becomes mostly a shoulder press
- Flaring the elbows aggressively
- Cutting the range short just to use more load
- Letting the dumbbells crash together at the top
PROGRESSION
Make the next session comparable.
Keep the bench angle, setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Bench Press
- Dumbbell Bench Press
- Machine Chest Press
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.