Incline Dumbbell Press
- Primary musclesChest
- EquipmentDumbbell
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Incline Dumbbell Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsSet an adjustable bench to a moderate incline. Sit with a dumbbell resting on each upper thigh, palms facing each other.
Lie back and use your thighs to help drive the weights up to shoulder height, one side at a time, hands about shoulder-width apart.
Rotate your wrists so your palms face forward. Plant your feet, keep your shoulder blades pinched back, and hold the dumbbells firmly. This is your start position.
Exhale and press both weights up over your upper chest, squeezing your chest as your arms straighten.
Pause for a second at the top, then lower the dumbbells under control, taking about twice as long to go down as you did to go up.
Repeat for the planned reps. To finish, bring the dumbbells back to your thighs, then set them on the floor.
If your shoulders feel pinched, drop the bench angle a notch or turn your palms toward each other during the press.
Flaring your elbows straight out to the sides loads the shoulders more than the chest. Keep them angled slightly toward your ribs.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.