Incline Dumbbell Press

Chest

Incline Dumbbell Press

LevelBeginner EquipmentDumbbell MechanicCompound ForcePush

A dumbbell press on an inclined bench that emphasizes the upper chest and front shoulders with independent arms.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set an incline bench to about 30-45 degrees and sit with the dumbbells resting on your thighs.
2Lie back, bringing the dumbbells to shoulder level with your palms facing forward.
3Pin your shoulder blades back and down and plant your feet.

How to perform

1Press the dumbbells up and slightly together until your arms are nearly straight.
2Pause briefly at the top without locking your elbows.
3Lower the weights slowly until they are level with the sides of your chest.
4Keep your elbows at roughly 45-70 degrees from your torso and repeat.