Dumbbell Incline Bench Press
The Dumbbell Incline Bench Press primarily works the Pectoralis Major (Clavicular), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Sternal), Triceps (Long Head) and stabilizer support from the Biceps Brachii (Short Head). It is a dumbbell compound exercise at intermediate difficulty.
A dumbbell compound push exercise targeting the Pectoralis Major (Clavicular).
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Clavicular) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Sternal), Triceps (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Pectoralis Major (Clavicular) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
Instructions
- Preparation: Sit down on incline bench with dumbbells resting on lower thigh. Kick weights to shoulders and lean back. Position dumbbells to sides of chest with upper arm under each dumbbell. Execution: Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat. Comments: Dumbbell should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top. See suggestedmount & dismountand mount & dismount fromspecial machine rack. Also seeelevated foot leg positioningto decrease arch in back andBench Press Analysis.
Alternative Exercises
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