Incline Dumbbell Press

Incline Dumbbell Press trains 3 of the 18 muscle groups Full Coverage tracks: Chest 90%, Front delts 50%, Triceps 45%.

Backbone movement Level: Beginner Dumbbells Bench Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Incline Dumbbell Press - Start position — Start position

Incline Dumbbell Press - Finish position — Finish position

How to do it

Set a bench to about 30 degrees. Any steeper and it becomes a shoulder press.
Lie back with a dumbbell in each hand at shoulder level.
Press up until your arms are straight over your upper chest.
Lower under control until you feel a stretch across the top of your chest.
Keep your lower back in contact with the bench - arching off it turns this into a flat press.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Barbell Bench Press, it loads Chest 10 points lower, Front delts 10 points higher, Triceps 5 points lower. It needs Dumbbells + Bench where the other uses Barbell + Bench. Compared with the Dumbbell Flys, it loads Triceps 45 points higher, Front delts 35 points higher.