Incline Bench Press (Dumbbell)
Complete guide to Incline Bench Press (Dumbbell). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Incline Bench Press (Dumbbell)
Set an adjustable bench to a 30 to 45 degree incline and grab a pair of dumbbells.
Sit on the bench and rest the dumbbells on your thighs, then lie back and bring them to your sides at chest level.
Your feet should be flat on the floor and your back firmly pressed against the pad.
Bring your shoulders back, engage your abs, and take a breath.
Press the dumbbells straight up until your arms are fully extended, squeezing your chest at the top and exhale.
Slowly lower the dumbbells back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |