Which muscles does the incline bench press (dumbbell) work?

The incline bench press (dumbbell) mainly works your chest. It also involves your front delts and triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the incline bench press (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Incline Bench Press (Dumbbell): how to do it and muscles worked

The incline bench press (dumbbell) mainly works your chest, with help from your front delts and triceps. You need dumbbells.

Muscles worked

Main

Chest

Helping

How to do the incline bench press (dumbbell)

1
Set a bench to about 30 degrees. Sit with the dumbbells on your thighs, lean back and bring them to the sides of your upper chest, palms facing forward.
2
Press the dumbbells up and slightly together until your arms are straight over your upper chest. Lower with control until your elbows reach about bench level.
3
Breathe in on the way down, out on the way up, and take about two seconds to lower. Keep your back flat on the pad and feet planted.

Form tip: Avoid a steep bench angle and do not clank the dumbbells together at the top; stop just short of touching.

Common questions

Which muscles does the incline bench press (dumbbell) work?: The incline bench press (dumbbell) mainly works your chest. It also involves your front delts and triceps.
What equipment do I need for the incline bench press (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the incline bench press (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.