How to do the dumbbell incline bench press

Step by step

1. Set the incline of a bench at 45 degrees, grab a pair of dumbbells, and sit down.
2. Place the dumbbells on top of your thighs, and lie back as you kick the weights up and over your torso.
3. Bring the dumbbells to your sides, plant your feet on the floor, retract your shoulders, and take a breath. Keep your elbows somewhat tucked in.
4. Press both dumbbells toward the ceiling, tapping them lightly at the top. Breathe out.
5. Lower the weights to your sides, breathing in on the way down.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell incline bench press

• Push / Pull / Legs3 × 12
• Upper / Lower Strength4 × 8
• Bro Split3 × 10
• PPL Advanced4 × 8
• 6-Week Bigger Arms3 × 10
• 6-Week Mass Builder3 × 10
• 8-Week Upper Body Emphasis3 × 10
• 6-Week Chest Focus3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.