The incline dumbbell press targets the upper chest and front delts with a pressing angle that flat pressing misses. It's the most important chest accessory exercise for well-rounded pec development.
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Form Guide
Step-by-step: Incline Dumbbell Press
1Set bench to 30–45 degrees. Higher angles shift more load to the front delts — 30 degrees is optimal for upper chest.
2Kick dumbbells up with your thighs as you lean back.
3Elbows at 60–75 degrees to the torso — not 90 (flared).
4Lower to upper chest, feeling a stretch. Press up and slightly inward.
5Squeeze the upper chest at the top — imagine pressing from the inner edge of your pec.
Common Mistakes
What most people get wrong
Too steep an angle: turns it into a shoulder press.
Too wide elbow flare: loads the shoulder joint, not the chest.
Programming
How to program the Incline Dumbbell Press
3 sets of 8–12 reps. Best programmed after flat pressing. Progression follows the same pattern as flat work — small weight increments once reps are clean.
Yes — the Incline Dumbbell Press is a beginner-friendly exercise. Focus on form over load when starting.
Your coach knows the Incline Dumbbell Press
TrainSMS includes this exercise in the programs that need it — automatically, based on your goal and equipment.