How to do the Dumbbell Incline Bench Press
Set the bench to 30–45 degrees and lie back with the dumbbells at shoulder height.
Keep your feet on the floor and your back against the bench.
Press the dumbbells straight up until your arms are straight.
Lower them slowly until you feel a stretch in your chest.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Incline Bench Press doesn’t suit your gym or your joints.
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