Dumbbell Incline Bench Press

The incline dumbbell press is done on a bench set to about 30 to 45 degrees. The incline shifts the work towards the upper (clavicular) chest and the front delts, the part of the chest most physiques lack, and dumbbells let the shoulders move in a natural path.

Targets: Pectoralis Major Clavicular Head
Also works: Deltoid Anterior, Triceps Brachii
Equipment: Dumbbell
Level: Intermediate
Start with: 3 × 10-12, 60s rest

How to do it

Set the bench to 30 to 45 degrees, sit back with the dumbbells on your thighs and kick them up to your shoulders.
Set your shoulder blades back and down against the bench.
Press the dumbbells up over your upper chest until your arms are straight.
Lower them slowly to the sides of the upper chest, elbows a little below the shoulders.

Form cues

Keep a slight arch, but keep your hips on the bench.
Lower until the upper chest stretches, not just until the elbows bend.
Press up in line with your collarbones.

Common mistakes

A bench set too steep. Above about 45 degrees the shoulders take over from the chest.
Short reps that stop at 90 degrees of elbow bend. The upper chest grows from the stretch at the bottom, so lower until you feel it.
Expecting flat-bench weights. Most people press about 15 to 20% less on an incline.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your pectoralis major clavicular head is what needs the work, not because it was next on a list.

More chest movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.