45Split.
← Library
PushBack-friendly

Incline Dumbbell Press

Main chest lift. A supported bench and dumbbells let your shoulders move freely.

💪 Upper chest💪 Front delts💪 Triceps🏋️ dumbbells🏋️ bench
Incline Dumbbell Press — start positionIncline Dumbbell Press — end position
Start ↔ end position
Photos: free-exercise-db (public domain)

Step by step

1 / 7
Setup

Set the bench to 30°.

Show all steps
  1. Setup: Set the bench to 30°.
  2. Setup: Sit with the dumbbells on your thighs, then lie back and 'kick' them up one at a time.
  3. Setup: Feet flat, glutes on the bench, shoulder blades pinned back.
  4. Start with the dumbbells over your upper chest, arms straight.
  5. Lower slowly with elbows at about 45° to your body.
  6. Stop when the dumbbells are level with your chest.
  7. Press up and slightly in, without clanking them together.
▶
Watch a video demo
Opens a YouTube search in a new tab

Tempo coach

Lower 3sPause 1sPress 1s
▶

Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

0/3

🛡️ Back safety

  • •Keep a small natural arch only. If your back is arching a lot, put your feet up on the end of the bench.
  • •When finished, bring the dumbbells to your chest and roll up to sit — don't drop them out to the sides.

✗ Common mistakes

  • ✗Huge arch in the lower back
  • ✗Bouncing the dumbbells at the bottom
  • ✗Flaring elbows to 90°

Swap options

Dumbbell Floor PressBack-safe

Pressing from the floor — your back is fully supported and the range is shoulder-friendly.

Incline Push-UpBack-safe

Push-ups with hands raised on a bench. A moving plank that also trains your core.

In your plan

Push

Your recent sets

No sets logged yet.