Incline Dumbbell Press
BeginnerDumbbellCompoundPushStrength
How to do it
- 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.
- 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.
- 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.
- Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
- 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.
- Repeat the movement for the prescribed amount of repetitions.
- 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.
Muscles worked
Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.
More chest exercises
Alternating Floor Press
Kettlebells · Compound · Beginner
Around The Worlds
Dumbbell · Compound · Intermediate
Barbell Bench Press - Medium Grip
Barbell · Compound · Beginner
Barbell Guillotine Bench Press
Barbell · Compound · Intermediate
Barbell Incline Bench Press - Medium Grip
Barbell · Compound · Beginner
Behind Head Chest Stretch
Other · Isolation · Expert
This is one card in your program builder
Trainers on AirFit drag movements like this into programs — demo media included — and clients follow them and log sets in AirFit on iOS, Android or the web. Lifters: AirFit Coach can program it for you, or find a human coach.