CompoundDumbbell
Incline Dumbbell Bench Press
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 8–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 6–8 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Set an incline bench to 30-45 degrees - this angle optimally targets upper chest
- Sit on bench with dumbbells resting on thighs, use thighs to kick them up as you lie back
- Start with dumbbells at shoulder level, palms facing forward, elbows bent at 90 degrees
- Plant feet firmly on floor and arch upper back slightly
- Press both dumbbells straight up until arms are fully extended, bringing them together at top
- Squeeze your upper chest hard at the top for 1 second
- Slowly lower the dumbbells back down with control taking 2-3 seconds
- Lower until you feel a deep stretch in upper chest, elbows at roughly 90 degrees
💡Coaching Cues
- ✓
Set the bench to 30-45 degrees for optimal upper chest activation
- ✓
Press dumbbells up and slightly inward, bringing them together at the top
- ✓
Lower until you feel a deep stretch in your upper chest
- ✓
Keep your upper back slightly arched and chest up
- ✓
Control the descent slowly, taking 2-3 seconds
- ✓
Maintain tension - do not pause too long at the bottom
⚠️Common Mistakes
- ✗
Setting the bench too steep (over 45 degrees) - shifts work to shoulders
