Dumbbell Incline Bench Press

Instructions

1. Set an incline bench to 30–45 degrees. Sit with dumbbells resting on your knees.
2. Kick each dumbbell up one knee at a time as you recline back onto the bench.
3. Set your shoulder blades back and down into the pad; keep your feet firmly on the floor.
4. Lower the weights slowly until the dumbbells graze the sides of your upper chest, maintaining a 45-degree elbow angle.
5. Press the dumbbells upward toward the ceiling in a slight converging arc above your upper chest.
6. Squeeze the upper chest at the top, then lower under strict 3-second eccentric control.

Common Mistakes

• Setting angle too steep (>45°): Overemphasizes shoulders instead of the clavicular pectoral head.
• Flaring elbows wide: Puts unnecessary torque on the rotator cuff muscles.
• Dropping dumbbells forward: Keep wrist and elbow aligned over gravity line throughout.