Library
Beginner
hypertrophy
Incline Dumbbell Press
Upper-chest focused press with independent arms for balanced development and greater range of motion.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Chestprimary
100%Shoulderssecondary
45%Armssecondary
45%ChestShouldersArms
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Set a bench to 30–45 degrees. Sit with dumbbells on thighs.
02
Position 2
Kick weights up as you lean back; press to lockout above chest.
03
Position 3
Lower with control until elbows are just below the bench line.
04
Position 4
Press up, squeezing the chest at the top without clanging weights.
Coach cues
- · Avoid flaring elbows fully out — keep a slight tuck.
- · Soft lockout preserves tension on the pecs.