How to Do the Incline Dumbbell Press: Form, Starting Weight, Sets
The Incline Dumbbell Press is a dumbbell exercise that mainly works your chest. Beginners start with 3 sets of 8–12 reps and add 2 kg once every set hits the target.
Form in 3 steps
- Set the bench back to 30–45 degrees. Sit with the dumbbells resting on your thighs, then lie back.
- Hold the dumbbells over your upper chest. With your elbows tucked about 45 degrees from your torso, lower them slowly.
- Breathe in as you lower them to the sides of your chest. Breathe out and press up, bringing the dumbbells slightly together.
Common mistakes
- Setting the bench too upright: your shoulders do more work than your chest. Keep it between 30 and 45 degrees.
- Flaring your elbows wide: this puts more stress on your shoulders. Tuck them to about 45 degrees from your torso.
- Dropping the dumbbells fast: you lose chest tension and it's easier to get hurt. Take 2–3 seconds on the way down.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 10kg |
| 60 kg woman, beginner | 6kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
When should you add weight?
When every set reaches the top of the rep range, add 2 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
When to pick another exercise
If your shoulder bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Incline Dumbbell Press to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Incline Dumbbell Press?
DailyFit starts beginners at about 15% of body weight (65% of that for women). That is about 10 kg for a 70 kg man and 6 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
Where should I feel the Incline Dumbbell Press?
If you feel a pull across your upper chest, just below your collarbones, you're doing it right. If only the front of your shoulders feels it, lower the bench angle and tuck your elbows a bit more. If your shoulder hurts, stop and see a professional.
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