Incline dumbbell press
Bench at about 30°.
Muscles worked · Primary
ChestFront delts
Secondary
Triceps
Equipment
Gym
Updated: September 26, 2026
How to do it, step by step
- Set the bench to about 30°.
- Sit with the dumbbells on your thighs and lie back, bringing them to your chest.
- Press the dumbbells up and slightly inward.
- Lower with control to chest height.
Common mistakes
- Setting the bench too steep.
- Clanging the dumbbells at the top.
- Lowering without control.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
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