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Chest · Dumbbell
Dumbbell Incline Bench Press
Dumbbell Incline Bench Press is an intermediate compound strength exercise that works the pectorals (chest), with the triceps assisting. It needs a dumbbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Chest · Pectoralis Major, Clavicular Head
- Shoulders · Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell Incline Bench Press
- Sit on an incline bench set at a 45-degree angle, holding a dumbbell in each hand with your arms bent and dumbbells positioned near your chest.
- Press both dumbbells upward until your arms are fully extended, keeping your palms facing forward.
- Lower the dumbbells back to the starting position with control.
- Repeat the pressing motion for the desired number of repetitions.
Form tips
- Ensure your wrists remain straight and aligned with your forearms.
- Avoid locking your elbows at the top of the press to protect your joints.
- Use a weight that allows for proper form and control.
Dumbbell Incline Bench Press alternatives
More pectorals exercises
Dumbbell Incline Bench Press FAQ
What muscles does Dumbbell Incline Bench Press work?
Dumbbell Incline Bench Press mainly works the pectorals in the chest (Pectoralis Major, Clavicular Head and Deltoids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Incline Bench Press?
You need a dumbbell and a bench.
How many sets and reps of Dumbbell Incline Bench Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Incline Bench Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Incline Bench Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Incline Bench Press?
Other exercises for the pectorals include Barbell Bench Press Incline, Barbell Incline Bench Press, Band Incline Bench Press and Barbell Pause Incline Bench Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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