How to do Incline Dumbbell Press
How to do it
- 1
Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
- 2
Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
- 3
Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- 4
Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
- 5
Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
- 6
Repeat the movement for the prescribed amount of repetitions.
- 7
When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
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Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
Full Body 3 Days (Beginner)
For new or returning gym-goers. Every session covers legs, push, pull and core with different movements on each of the three days. Sessions take 45-60 minutes.
Muscle gain · Beginner · Gym · 3 days a week · 8 weeks
- Workout program
Upper/Lower 4 Days
Two upper and two lower sessions a week, so each muscle group is trained twice. The first pair is heavier compound work, the second pair higher reps. Mon-Tue-Thu-Fri works well.
Muscle gain · Intermediate · Gym · 4 days a week · 8 weeks
- Workout program
Push/Pull/Legs 6 Days
Pull, push, legs, repeat, then a rest day. Each day opens with a main barbell lift followed by higher-rep accessories for volume. For members who can train six days a week and recover well.
Muscle gain · Intermediate · Gym · 6 days a week · 12 weeks
- Workout program
Push/Pull/Legs 3 Days
The classic PPL compressed into three days. Each muscle group gets one well-loaded session a week. For busy members or those building up to a six-day split.
Muscle gain · Beginner · Gym · 3 days a week · 8 weeks
- Workout program
Body Part Split 5 Days
One body part per day: chest, back, shoulders, legs, arms. High volume per muscle once a week. The most familiar gym layout, suited to intermediate members who know the basics.
Muscle gain · Intermediate · Gym · 5 days a week · 8 weeks
- Workout program
Upper/Lower Power + Hypertrophy 4 Days
Heavy, low-rep power days early in the week and higher-rep volume days later. For members with 6+ months of consistent training who want both strength and size.
Muscle gain · Intermediate · Gym · 4 days a week · 12 weeks
- Workout program
Power + Hypertrophy 5 Days
Two heavy power days (upper, lower) plus three body-part volume days. Each muscle is hit twice a week, once heavy and once for volume. For experienced members with five days available and good recovery.
Muscle gain · Advanced · Gym · 5 days a week · 12 weeks
- Workout program
Wave Percentage Program 4 Days
One main lift per day: overhead press, deadlift, bench, squat. The main lift follows a four-week wave of fives, threes, and a deload, computed from 90% of the true max. Slow, long-lasting progress.
Strength · Intermediate · Gym · 4 days a week · 12 weeks
- Workout program
Glute Focus 4 Days
Two glute-dominant lower days, one glute/hamstring volume day and one upper day. Hip thrusts and RDLs anchor the plan. The most requested layout among female members, but suitable for anyone.
Muscle gain · Intermediate · Gym · 4 days a week · 10 weeks