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Dumbbell High Incline Bench Press
This compound lift uses dumbbells on a steep incline (45-60 degrees) to maximize recruitment of the upper chest and anterior shoulders. It is highly effective for building pressing strength and hypertrophy.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders
Accessory Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest, Mid Chest
Shoulders
8/10Anterior Delts
Triceps
6/10Lateral Head, Long Head
Abs
2/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Use longer rest periods (90-120s) for strength-focused sets.
How to Perform
Adjust the bench to a high incline (45 to 60 degrees) and secure your feet on the floor. Lie back, retract your shoulder blades, and hold the dumbbells over your chest with a neutral or slightly pronated grip.
- Brace your core and keep your back pressed firmly against the bench.
- Slowly lower the dumbbells towards the sides of your mid-chest, controlling the descent.
- Pause briefly at the bottom when a mild stretch is felt in the chest.
- Press the dumbbells forcefully upward until your arms are fully extended, stopping just short of locking out the elbows.
- Control the weight and initiate the next repetition.
Coaching Tips
Form Cues
- Elbows slightly tucked in.
- Drive dumbbells diagonally up.
- Shoulders down and back.
- Full chest stretch.
- Control the descent.
Breathing
Inhale while lowering the weights to brace the core; exhale forcefully as you press the dumbbells back to the starting position.
Tempo
3-0-1
Range of Motion
Lower the dumbbells until your upper arms are roughly parallel to the floor or slightly below, feeling a stretch in the chest. Press up to near full extension.
Safety
Safety Notes
- Do not use a grip that strains the wrist or shoulder joint.
- Avoid excessive arching of the lower back.
- Start light to establish shoulder stability at this steep angle.
Spotting
Not recommended; the spotter would need to assist two moving objects, increasing risk. Use lighter weight or safeties if available.
Common Mistakes
- Flaring elbows out too wide.
- Bouncing weights off the chest.
- Lifting hips off the bench.
- Losing shoulder position/protraction.
- Using momentum to press.
When to Avoid
- Acute shoulder pain or rotator cuff injury.
- Severe lower back pain when benching.
Flexibility Needed
- Sufficient shoulder internal/external rotation for proper grip.
Build Up First
- Ability to maintain shoulder retraction under load.
- Mastered flat dumbbell bench press.
Also known as
High Incline DB Press, DB Steep Incline Press
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