The incline dumbbell press is a staple exercise for developing upper-body pressing strength, particularly targeting the upper chest, shoulders, and triceps. While similar to a flat bench press, the incline variation shifts emphasis to the upper fibers of the pectoralis major, which can enhance overall pressing power and improve bench press performance.
This movement is valuable not just for powerlifters but for any athlete looking to build a stronger, more balanced upper body. In this guide, we’ll break down the muscles involved, optimal incline angles, proper execution, and variations to maximize results.
Table of Contents
Muscles Worked in the Incline Dumbbell Press
The incline press challenges the same primary pressing muscles as the flat bench press, but with an emphasis on the upper chest. The key muscles involved include:
Pectoralis Major (Upper Fibers) – The incline press places more load on the clavicular head of the pectoralis major, which originates from the clavicle and inserts into the humerus. This helps develop the upper chest, giving it a fuller, more defined appearance.
Anterior Deltoid – The front portion of the shoulder is heavily engaged, especially as the incline increases. A steeper angle shifts even more workload to the delts, mimicking overhead pressing mechanics.
Triceps Brachii – As with any pressing movement, the triceps assist in elbow extension, contributing to lockout strength at the top of each rep.
The incline press is essentially a modified bench press that recruits more upper-chest activation while maintaining engagement from the shoulders and triceps. It's especially useful for lifters who want to develop the upper chest and shoulders.
As we discussed in the ultimate bench press guide, a 45-degree bench angle gives the most activation in the pectoral muscles (compared to other angles).
The Best Angle for Incline Dumbbell Press
Not all incline angles produce the same results. The degree of incline dictates muscle engagement and movement efficiency.
- 20-30 Degrees: This is the most effective angle for powerlifters and strength-focused athletes. It closely mimics a flat bench press while still activating the upper chest.
- 45 Degrees: A mid-range incline that blends upper-chest activation with increased shoulder involvement. This angle is useful for general strength training. It's also the target angle for max impact on the pecs.
- 60-70 Degrees: This leans heavily into shoulder press mechanics, shifting focus to the delts rather than the chest. It becomes more of a vertical press at this point.
For powerlifters, keeping the incline between 20 and 30 degrees makes the most sense, as it allows them to build pressing strength without straying too far from their competition-style bench press mechanics. Strongman athletes, however, may benefit from incorporating higher inclines to bridge the gap between bench press and overhead press strength.
How to Perform the Incline Dumbbell Press Correctly
Proper form is essential to maximize muscle activation while minimizing shoulder strain. Follow these steps for an optimal incline press:
- Set Up the Bench – Adjust the incline to your desired angle (20-30 degrees for most lifters). Sit down and place the dumbbells vertically on your lap.
- Kick the Dumbbells Into Position – As you lean back, kick up one dumbbell at a time rather than both at once. This reduces unnecessary core strain and ensures a smooth setup.
- Establish a Stable Pressing Position – Keep your head, upper back, and hips flat against the bench, and plant your feet firmly on the ground. Avoid arching excessively like in a flat bench press.
- Grip and Pressing Mechanics – Use a pronated grip (palms facing forward), then press the dumbbells up and slightly inward toward the midline of your body. This motion increases chest activation by incorporating adduction.
- Controlled Descent – Lower the dumbbells under control until they reach just below chest level, keeping your elbows at a natural angle.
- Press to Full Lockout – Drive the dumbbells back up, maintaining a strong pressing path without excessive flaring of the elbows.
The incline press can also be performed with a barbell, but dumbbells provide greater range of motion and allow for natural wrist and elbow movement, reducing joint strain.
Incline Dumbbell Bench Press Variations
Incorporating variations of the incline press can address shoulder discomfort, triceps development, or overall pressing mechanics.
Neutral Grip Incline Press
For lifters experiencing shoulder pain with a pronated grip, switching to a neutral grip (palms facing inward) can reduce strain on the shoulder joint. This variation also shifts more focus onto the triceps and anterior deltoids, making it a great alternative for those needing to improve pressing endurance.
Note that there are also specific shoulder workouts to consider if you want to further target that muscle group.
Underhand (Supinated) Incline Press
An unconventional but effective variation, the supinated grip incline press challenges shoulder stability while altering how the pecs are recruited. This variation requires stronger wrist and elbow control, making it less suitable for those with shoulder discomfort but an option for lifters looking to refine pressing control.
Incline Barbell Press
For lifters who prefer to mimic competition-style bench pressing, using a barbell on an incline bench can help. However, this removes the adduction element that dumbbells provide, making it slightly less effective for complete chest activation.
Hammer Grip Incline Press
A hammer (neutral) grip keeps the elbows tucked and reduces stress on the shoulder joint, making it a valuable option for lifters who struggle with joint discomfort during traditional incline pressing. This variation emphasizes the triceps, which can translate to stronger bench press lockout strength.
Common Questions About Incline Bench Press
How Does the Incline Dumbbell Press Help Your Bench Press?
The incline press strengthens the upper portion of the chest, which plays a key role in bench press lockout mechanics. Many lifters experience bar path drift during a heavy press—where the bar curves upward and moves out of optimal position. Strengthening the upper chest and anterior delts with incline pressing builds stability in these positions, allowing lifters to recover when their bench press misaligns mid-rep.
Additionally, incline pressing introduces movement variability, forcing the pressing muscles to adapt to different angles. This helps prevent training stagnation while exposing the muscles to new stimulus, leading to greater strength gains over time. By improving pressing endurance and stability, incline work reinforces overall bench press performance and reduces weaknesses at lockout.
Is a 45-Degree Angle Too High?
No, a 45-degree angle isn't too high for incline bench press. It just works a different muscle group than a lower or higher angle. In our examples, the coach uses something closer to a 30-degree bench angle. This is ideal for powerlifters.
Does Incline Bench Press Make You Stronger?
Yes, training with incline bench press (dumbbell or barbell) can make you a stronger lifter. For powerlifters looking to improve bench press, the main benefit comes from working ancillary muscles. Remember: As you get better, the lifts get easier. We train with inclines to improve support muscles as much as our primary target muscles for bench.
Is Wide or Narrow Grip More Efficient With Incline Barbell Press?
According to a 2008 dissertation, wide grip is more efficient for bench press. The same is true at an incline.
Final Thoughts
The incline dumbbell press is an essential movement for developing upper chest strength, improving pressing stability, and reinforcing bench press mechanics. Keeping the incline between 20-30 degrees ensures optimal muscle activation while minimizing excess shoulder involvement. Variations such as neutral grip, supinated grip, and hammer grip pressing allow lifters to tailor the movement to their strength goals and joint health.
For powerlifters and strength athletes, incline pressing is not just an accessory lift—it’s a tool for building resilient, adaptable pressing power.
