Incline Dumbbell Bench Press
Also known as: Incline Dumbbell Press, Incline Bench, Incline Bench Press
Muscles worked: Upper Chest, Front Delt, Triceps
How to do it
- 1
Set the bench to an incline of about 30-45 degrees.
- 2
Sit with the dumbbells on your thighs, then lie back and kick them up to shoulder level (palms forward).
- 3
Feet planted, shoulder blades pinched into the bench, wrists straight, elbows about 45–60°.
- 4
Press the dumbbells up in a slight arc until arms are almost straight.
- 5
Pause briefly at the top—keep shoulders back.
- 6
Lower the dumbbells slowly to upper chest/shoulder line—light stretch only, no bounce.
- 7
Drive through your feet and press back up along the same path for the next rep.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Incline Dumbbell Bench Press FAQ
What muscles does the Incline Dumbbell Bench Press work?
The Incline Dumbbell Bench Press primarily works the Upper Chest, with the Front Delt, Triceps assisting.
What are the best sets and reps for the Incline Dumbbell Bench Press?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Incline Dumbbell Bench Press?
There is no single number: a good Incline Dumbbell Bench Press depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Incline Dumbbell Bench Press in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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