Chest Exercise – How To Do Incline Dumbbell Bench Press


Incline dumbbell bench press is a perfect exercise for growing your chest. Besides, it is quite an easy-to-perform exercise since it does not require any complicated moves. Let’s together with Lift2Fit have a glance at the exercise brief info, tutorials, and some useful tips to answer the question How To Do Incline Dumbbell Bench Press.

Brief Info:

Type of workout: Strength.

Major muscle group: Chest.

Participated muscle groups: Upper pectoralis, pectoralis, triceps, shoulders, serratus anterior.

Tools: Barbell, bench, lifting belt ( optional).

Force: Push.

Anatomy image:

how to do incline dumbbell bench press-anatomy

Tutorial: ( Quite similar to chest exercise – dumbbell bench press)

  1. Starter position: Sit on the bench properly, put the dumbbell on the top of your thighs, meanwhile grab the dumbbell tightly by hands.
  2. After that use the strength of your thighs to lift the bells to behind. Alongside, lean your back on the incline bench at 30 to 45 degree and keep the bells parallel to your shoulders.
  3. Turn your wrists forward so that your palms are forward as well. Then slowly drop the dumbbells until they hit your chin top or upper breast ( your arms place parallel to the ground and they together with forearms form 90 degree). Meanwhile, the bells are dropped, inhale steadily.
  4. Use your chest muscle to lift the bar and exhale during the process. When the bells are at the very top, your arms must be fixed.


  1. Your shoulder flats must be fixed to stable the process.
  2. Let your shoulder flats go backward provided that, for example, you are trying to pinch a pencil by them.
  3. Besides, lower your shoulders and puff out your chest to experience the exercise more effectively.
  4. You might want to keep only your butt on the bench to feel your muscle works as well as puff out your back.
  5. The dropping time ought to double the lifting time.
  6. When the weight is dropped, do not let the bar touch your nipples due to way too low position.
  7. When the weight is dropped, do not let the bar touch your nipples due to way too low position.


Watch the video tutorial


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