How to Do Incline Dumbbell Bench Press

Incline Dumbbell Bench Press is a chest exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Also known as Dumbbell Incline Press.

Primary muscle

Chest

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Incline Dumbbell Bench Press

  1. 01Set the bench to a 30 to 45 degree incline and sit with the dumbbells resting on the knees.
  2. 02Kick the weights up to the shoulders and lie back, pinning the shoulder blades into the bench.
  3. 03Press the dumbbells toward the ceiling until the arms are fully extended but elbows are not locked.
  4. 04Lower the weights until the dumbbells are level with the upper chest, maintaining a 45 degree angle between the elbows and torso.
  5. 05Exhale forcefully during the ascent and inhale as the weights descend.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Incline Dumbbell Bench Press

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prevent the dumbbells from touching at the top to maintain constant tension on the upper pectoral fibers.

Same coaching engine used inside the A90 app

05 / FAQ

Incline Dumbbell Bench Press questions

What muscles does Incline Dumbbell Bench Press work?

Incline Dumbbell Bench Press is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Incline Dumbbell Bench Press correctly?

Set the bench to a 30 to 45 degree incline and sit with the dumbbells resting on the knees. Kick the weights up to the shoulders and lie back, pinning the shoulder blades into the bench. Press the dumbbells toward the ceiling until the arms are fully extended but elbows are not locked. Lower the weights until the dumbbells are level with the upper chest, maintaining a 45 degree angle between the elbows and torso. Exhale forcefully during the ascent and inhale as the weights descend.

What is the A90 coach tip for Incline Dumbbell Bench Press?

Prevent the dumbbells from touching at the top to maintain constant tension on the upper pectoral fibers.

Is Incline Dumbbell Bench Press suitable for beginners?

Incline Dumbbell Bench Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Incline Dumbbell Bench Press?

Incline Dumbbell Bench Press uses bench and dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes incline dumbbell bench press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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