Incline Dumbbell Press
The upper-chest builder — 30 degrees of incline changes everything.
Upper Chest, ShouldersDumbbells + Incline BenchIntermediate
Setup
- Bench at 30–45°.
- Dumbbells pressed over the upper chest, blades pinched.
How To Do It
- Lower to the outside of the upper chest.
- Press up and slightly together.
Breathing
Inhale down, exhale up.
Common Mistakes
- Too steep an incline — that's a shoulder press.
- Clanking the bells at the top — squeeze, don't smash.
Coach Sam's cue: Press to where the ceiling meets the wall.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.