What muscles does an incline dumbbell press work?

The incline dumbbell press mainly works the chest, front delts, with help from the triceps.

How many sets and reps of the incline dumbbell press should I do?

At intermediate level, do 3–4 sets of 6–12 reps, resting 1–2 minutes (2–3 for heavy sets), 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Incline dumbbell press: how to do it with proper form

Works the chest, front delts. Equipment: Dumbbells + incline bench. Level: intermediate.

Also called: incline dumbbell bench press, incline DB press.

Incline dumbbell press, start position — Fig. 1 — Start

Incline dumbbell press, end position — Fig. 2 — End

Step by step

01Bench at ~30°, dumbbells at upper chest.
02Press up without clashing the bells.
03Lower to a comfortable stretch.

Common mistake

Bench too steep — turns into shoulders.

Sets, reps and how often

Sets: 3–4 sets
Reps: 6–12 reps
Rest: 1–2 minutes (2–3 for heavy sets)
How often: 2 times a week per muscle group

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Incline dumbbell press FAQ

What muscles does an incline dumbbell press work?: The incline dumbbell press mainly works the chest, front delts, with help from the triceps.
How many sets and reps of the incline dumbbell press should I do?: At intermediate level, do 3–4 sets of 6–12 reps, resting 1–2 minutes (2–3 for heavy sets), 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common incline dumbbell press mistake?: Bench too steep — turns into shoulders.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.