An inclined dumbbell chest press is a popular strength-training exercise here at BXF, and a favorite go-to for trainer Keith Gross and me. It’s great for developing pecs, working the muscles of the chest, front deltoids, and, secondarily, the triceps. The modifications to use barbells and set the bench to a 15 or 30 degree incline both work to make the exercise more effective for developing muscle and strength.
Why we love it
Chest development. The movement primarily targets the upper chest muscles (pectoralis major), helping to develop size, strength, and definition in the chest. The incline angle places more emphasis on the upper chest, more effectively targeting definition in this area than a flat bench press.
Shoulder involvement. Along with the chest muscles, an inclined dumbbell press also engages the front of the shoulders (anterior deltoids) to a greater extent than a flat bench press, contributing to a more well-developed upper body physique.
Balanced muscle activation. In an inclined dumbbell press, the triceps are also recruited, allowing the movement to promote overall upper body strength and muscle balance. Moverover, using dumbbells rather than a barbell requires greater muscle engagement from stabilizer muscles, including those in the shoulders and core to maintain proper form and balance.
Range of motion. Placing the bench on incline allows for a greater range of motion than a flat bench. With a long range of motion, the movement can help improve flexibility and mobility in the shoulder joint, which is beneficial for overall joint health. The incline position can also put less negative stress on the shoulder.
How to incorporate it into your workout
The incline bench press makes a great variation to replace a flat bench press. You can also rotate it into your regular upper-body/chest routine. By introducing new exercises and angles, you introduce variety to stimulate each muscle group in different ways, enhancing muscle growth and development.
As with all strength training movements, it’s important to use proper form and start with a weight that allows you to maintain control. Gradually increase weight as you build strength through progressive overload. If you’re new to the exercise or are looking to maximize your time in the gym, it’s always a good idea to consult with a fitness professional. At BXF, we start with a free consultation so that we can assess your fitness goals and target exercises that can efficiently and effectively shape the physique you’re looking for.
