Incline dumbbell press: How to Do It, Muscles Worked

Step by step

Set the bench to a low incline and press your back into it.
Lower the dumbbells beside your upper chest with elbows slightly tucked.
Press up and slightly inward until your arms are straight.

What you should feel

Your upper chest and front shoulders work, helped by your triceps. Your neck and shoulder joints should not hurt.

Common mistake

Setting the bench too steep so it becomes a shoulder press; use a low incline of about 30 degrees.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Chest Front shoulders

Helps

Triceps

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Bench pressChest

Push-upChest

Decline push-up (feet up)Chest, Front shoulders

Pec deck flyChest

Smith machine bench pressChest

Cable chest pressChest

Questions

What muscles does the incline dumbbell press work?

Incline dumbbell press mainly works your chest and front shoulders. It also helps your triceps.

Can I do the incline dumbbell press at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the incline dumbbell press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your chest

Incline dumbbell press