Hevy – #1 Workout Tracker & Planner Gym Log App

Incline Bench Press (Dumbbell)

Play Video
Muscle Group:
Secondary Muscle Groups: Triceps, Shoulders

How to do a Incline Bench Press (Dumbbell)

  1. Set the incline of a bench at around 45 degrees, grab a pair of dumbbells, and sit down.
  2. With a dumbbell in each hand and resting atop your thighs, slowly lie back on the bench as you simultaneously kick both dumbbells up above your torso. Your feet, butt, upper back, and head should be in contact with the bench.
  3. Bring both dumbbells to your sides, plant your feet firmly, bring your shoulders back, and chest out. Your lower back should be slightly arched here, and your elbows should be to your sides but not flared out.
  4. From this position, take a breath and push both dumbbells up toward the ceiling and in until they touch lightly.
  5. Exhale and bring them back to your sides.
  6. Keep repeating.


Everyone experiences this movement differently. It’s a good idea to experiment with the incline’s angle to find which position best activates your upper chest.

Incline Bench Press (Dumbbell) Alternatives