Exercise - Incline Dumbbell Press.

Main Muscle Focused - Chest

Secondary Muscle Focused - Shoulders, Biceps

Equipment - Dumbbells + Bench

Rating - 9.1/10


Weight (Kgs) Reps (nos)
10 on each side 12
10 on each side  12
15 on each side 10


Advantages - Incline Press along with the Decline Dumbbell Press make up majorly for the upper body workout. Apart from engaging the largest chest muscles (pectoralis major), it also activates the smaller segments of Shoulder, Biceps & Triceps muscles.

Starting Position -

  • Lie on your back with dumbbells in your hand at shoulder width apart.
  • Palms of your hand should be facing towards your feet.

Motion -

  • While breathing out, push the dumbbells perpendicularly up using the strength of chest muscles.
  • Hold the position for 1 second before slowing returning back to starting position. 
  • Repeat the motion for the recommended number of reps in a set.


Variations -

  • Change the incline angle of the bench to activate other muscle groups.
  • Rotate the palm to be facing you instead of each other and perform this exercise.
  • Another thing you can do is, twist the palm while in the upward motion. Sort of like a punching motion.


This exercise is highly recommended in Gym Mentor app for Bulking up & increasing strength along with other fitness goals.

Download Gym Mentor - Fitness Programs