Exercise · horizontal push
Incline dumbbell press
Incline dumbbell press is an intermediate horizontal push movement that trains chest, front_delts, triceps, done with dumbbells or a bench. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 2-0-1.
The most common mistake is bench too steep turning it into a shoulder press. If dumbbells or a bench or the movement itself doesn't suit you, Dumbbell bench press or Incline barbell bench press or Machine chest press cover the same pattern. It's usually held back for shoulder, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Bench at 30°; shoulder blades back and down | बेंच 30 डिग्री, कंधे पीछे-नीचे |
| 2 | Lower to upper chest, elbows under the wrists | ऊपरी छाती तक नीचे, कोहनी कलाई के नीचे |
| 3 | Press up in a slight arc | हल्के आर्क में ऊपर प्रेस |
Equipment & who it fits
Needs dumbbells or a bench, rated intermediate, held back for shoulder, pregnancy issues. Search "incline dumbbell press form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Incline dumbbell press work?
- Incline dumbbell press primarily trains chest, front_delts, triceps, using a horizontal push pattern with dumbbells or a bench.
- What's the most common mistake with Incline dumbbell press?
- Bench too steep turning it into a shoulder press
- What can I do instead of Incline dumbbell press?
- The closest substitutes in this database are dumbbell bench press, incline barbell bench press, machine chest press, which train the same pattern with different equipment.