Incline Dumbbell Press

Emphasises the clavicular portion of the pec; a big range with dumbbells.

• Compound
• Dumbbell
• Beginner

How to do it

• Bench at 30–45°, not too upright
• Lower the dumbbells to your upper chest
• Stretch at the bottom, squeeze your pec at the top
• Do not over-arch your lower back

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Lower for 2–3 s to your upper chest, press under control

Common mistakes

• Setting the bench too steep (>45°, it becomes a shoulder press)
• Lowering the dumbbells towards your face
• A short range with no stretch

Muscles worked

Primary

• Chest
• Shoulders

Secondary

• Triceps

Alternatives

• Bench press
• Chest Fly / Pec Deck
• Standing Overhead Press