Incline Dumbbell Bench Press
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Dumbbell, Bench
Primary muscle group
Pectoralis Major (Clavicular Head), Anterior Deltoid
Secondary muscle groups
Triceps Brachii, Serratus Anterior
Movement pattern
Incline Horizontal Push
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding, Football, Rugby, Hockey
Overview
Purpose. Press dumbbells on an inclined bench to bias the upper chest and front shoulder through a long, controllable range.
How it fits the system. A beginner-level incline horizontal push entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Pectoralis Major (Clavicular Head), Anterior Deltoid
Secondary muscles
Triceps Brachii, Serratus Anterior
Movement pattern
Incline Horizontal Push
Equipment
Dumbbell, Bench
Difficulty
Beginner
How to Perform
- Set an adjustable bench to roughly 30 degrees.
- Sit with a dumbbell resting on each thigh and kick them into position as you lie back.
- Set the shoulder blades down and back against the bench.
- Start with the dumbbells just outside the shoulders, elbows at about 45 degrees.
- Press up and slightly together until the arms are extended without locking harshly.
- Lower under control until a stretch is felt across the chest.
Coaching Cues
- Keep the wrists stacked over the elbows.
- Do not let the incline exceed 45 degrees or it becomes a shoulder press.
- Control the eccentric for two to three seconds.
- Keep the shoulder blades pinned throughout.
Common Mistakes
- Setting the bench too steep.
- Clashing the dumbbells together at the top.
- Letting the elbows drift out to 90 degrees.
- Bouncing out of the bottom with no control.
Progressions & Regressions
Progressions
Increase load, then slow the eccentric to three seconds, then add a pause at the bottom.
Regressions
Reduce the incline, use a lighter pair of dumbbells, or press one arm at a time.
When to Use It
When to use
As the first or second pressing exercise on an upper-body or push day.
When not to use
When the front of the shoulder is irritated by the deep stretch position.
Programming
3 to 4 sets of 8 to 12 repetitions with 60 to 90 seconds of rest, leaving one to two repetitions in reserve.
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