- 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.
Variations: You can use several angles on the incline bench if the bench you are using is adjustable.
Another variation of this exercise is to perform it with the palms of the hands facing each other.
Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.
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Tip: Incline Dumbbell Press
Mar 21, 2016 1:32 AM: I always felt I could not do dumb bells correctly so I would not do it. But now looking at a video it looks easier then I thought. THANKS BILL. You are amazing.
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Review: Incline Dumbbell Press
Mar 2, 2016 10:04 AM: Great excersize!!! One of my favorites
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Review: Incline Dumbbell Press
Jan 11, 2016 7:29 PM: Love it!!!
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Tip: Incline Dumbbell Press
Nov 16, 2015 11:09 AM: Good change if you have been doing lots of barbell incline bench press.
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Review: Incline Dumbbell Press
May 14, 2015 12:33 PM: Feel the burn at the end of the circuit!
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Review: Incline Dumbbell Press
Jan 19, 2015 12:28 AM: brilliant
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Tip: Incline Dumbbell Press
Jan 7, 2015 11:42 AM: Good work out
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Tip: Incline Dumbbell Press
Jul 26, 2014 9:11 PM: 30 degree incline made a big difference
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Review: Incline Dumbbell Press
Apr 8, 2014 9:22 PM: One of my favorite chest exercises
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Tip: Incline Dumbbell Press
Mar 26, 2014 2:59 PM: Try using a low incline of 20 to 30 degrees, and packing your shoulders back. When you raise the dumbbells, try and bring them closer together. I feel it in my upper pecs like crazy when I do it this way. Not saying I'm an expert or anything, but I have found the exercise to work best like this.