In many ways, the incline dumbbell bench press is similar to the barbell bench press, but the equipment (and motion) are slightly different. For one, you need to have a gym bench that can be inclined at least 30 degrees; in addition, the barbell should be replaced by dumbbells.

Warm-Up

​While warming up before exercises like the incline dumbbell bench press is commonly advised, scientific evidence regarding its effectiveness in enhancing performance or preventing injuries is mixed. For instance, a 2015 systematic review on upper body warm-ups found limited evidence supporting their role in injury prevention, though benefits for performance were noted. That’s why we recommend doing a few lighter sets of the exercise you’re about to perform—like the bench press—as a sufficient warm-up.

(A systematic review of the effects of upper body warm-up, 2015)

How to perform the incline dumbbell bench press (video):

How to Do Incline Dumbbell Bench Presses

Wanna do incline dumbbell bench presses like a pro? Don’t worry, it’s hardly rocket science! Here’s how you do it, step by step:

1. Setup stage: Adjust the bench inclination up to 45 degrees (and no less than 30 degrees) and pick the dumbbells.
2. Get on the bench: Once the equipment’s ready, grab the dumbbells, place them on your lap and lie down on the bench with the dumbbells close to your body. Keep your feet entirely placed on the ground, your back should not be arched, and your upper back and shoulders should be comfortably positioned against the bench.
3. Doing the presses: Start by placing the dumbbells against the outer side of your chest, if you cant because of mobility – try to stay around in that area. Then, press the dumbbells up and down with as much control as possible. Extra points for stretching at the bottom postition.

Things to Keep in Mind

If you’re not doing incline dumbbell bench presses right, you may end up hurting yourself. So, here are some essentials to keep in mind:

Keep Your Movements Under Control

Remember: the perfect incline dumbbell bench press isn’t just about pressing the weight up, but also about controlling the dumbbells descent and stretch to perfection. Don’t rush your movements, and do your reps as slowly and controlled as possible to maximize results. Thats what we want, bigger pecs.

Breathing

Breathing may seem effortless, but it requires focus, especially as fatigue sets in. When performing the inclined dumbbell bench press, the key is to inhale as you lower the dumbbells and exhale as you press them up. Alternatively, you can hold your breath during the lowering phase and exhale once the weights reach the top position.

Remember That (Just) Exercising is Not Enough

You can do as many inclined dumbbell bench presses as you want, but if you don’t have a good diet and workout routine, they won’t have the desired effect. Like your body, the stuff you put your body through works like an ecosystem, so consider how much you should train and don’t snub the importance of your diet choices.

How Effective Are Incline Dumbbell Bench Presses?

Incline dumbbell bench presses come with several benefits, including the following:

• Chest development: The main benefit of this exercise is getting stronger, more well-developed pectoral muscles;
• Improved shoulder stability: Since the dumbbell motion also affects the anterior deltoid (especially due to the bench inclination), this exercise also improves shoulder stability, hence can be a effective method for avoiding injury.

Want to make your fitness dreams come true? One exercise is not enough! Check out our 5-day workout split and obtain the muscle growth and strength development you deserve.