Incline Press (Dumbbell)
The Dumbbell Incline Press is a compound upper-body exercise performed on an angled bench to specifically target the upper chest and front shoulders. Using dumbbells allows for a greater range of motion and helps correct muscle imbalances between the left and right sides.
Incline pressing can place unique stress on the anterior deltoids, so our AI analyzes your RPE and previous recovery data to ensure you are stimulating the upper chest without overworking the shoulder joint. The app tracks your strength curve over time to recommend weight adjustments that prevent the common plateauing associated with incline movements. Additionally, by monitoring wrist temperature and HRV, the system can detect systemic fatigue early and suggest a lighter volume session or a regression like a machine press if your stability is compromised.
Form Cues
- Set the bench angle between 15 and 30 degrees to maximize upper chest recruitment.
- Retract your shoulder blades and drive them into the bench for stability.
- Press the weights up and slightly inward, stacking your wrists directly over your elbows.
- Lower the dumbbells slowly with control until you feel a deep stretch in your pectorals.
- Don't flare your elbows out to 90 degrees, as this stresses the shoulder joint.
- Don't arch your lower back excessively to turn the movement into a flat press.
- Don't bounce the weights out of the bottom position.
- Don't bang the dumbbells together at the top of the movement.
Common Mistakes
- Setting the bench angle too steep
- Flaring elbows too wide
- Cutting the range of motion short
- Lifting hips off the bench
Muscles Worked
This exercise primarily targets the clavicular head of the pectoralis major (upper chest), giving the chest a fuller appearance near the collarbone. It heavily recruits the anterior deltoids and triceps brachii for assistance, while the smaller stabilizer muscles of the shoulder work to balance the independent weights.
Primary
Secondary
Get Personalized Coaching for Incline Press (Dumbbell)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.