Incline Dumbbell Bench Press
A bilateral dumbbell press performed on an inclined bench.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal push
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym
- At home
- No
How to do it
Set up
- Set the bench to an incline and place both feet firmly on the floor.
- Bring the dumbbells to shoulder level with your upper back against the bench.
Do the rep
- Press both dumbbells upward until your elbows are extended.
- Lower them under control to a comfortable depth beside the upper chest.
What counts as a rep
A rep counts when both dumbbells reach upper-chest depth and both elbows return to full extension.
One rep lowers both dumbbells beside the upper chest, then ends at lockout with both elbows extended under control.
Breathing
Breathe in as the dumbbells lower; exhale as you press to lockout.
Cues
- Keep the upper back on the bench.
- Press both weights together.
- Keep wrists over elbows.
Common mistakes
Dumbbells drift inward early
What you seeThe weights touch before the elbows finish extending.
FixPress upward and keep each wrist over its elbow.
Stacked wrists and elbows keep each load on a stable path.
Uneven pressing
What you seeOne dumbbell reaches the top before the other.
FixUse less load and move both arms together.
Even timing prevents one arm from taking a different range.
Stop the set if
- Stop if you feel sharp pain.
- Stop if one dumbbell drifts or you cannot lower both weights safely.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
Train it in Allena
Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.
Get the app