Incline Dumbbell Bench Press
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Dumbbells, Adjustable 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, Bodybuilding, Contact Sports
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
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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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