Dumbbell Incline Bench Press – How To & Starter Kit (2024)

Just like its cousin, the popular bench press with dumbbells, the dumbbell incline bench press is a powerful exercise.

This movement is a gem for building upper body strength and muscle, potentially amping up your barbell bench press and even fostering chest muscle growth.

Dumbbell Incline Bench Press home
Dumbbell Incline Bench Press home

How to Master Dumbbells Incline Bench Press

Here’s your comprehensive guide to nailing the dumbbells incline bench press:

  1. Bench preparation: First things first, set up your bench at a comfy angle of about 30 to 45 degrees. Your back should be chillin’, and your feet firmly planted on the ground.
  2. Preparation: Grab the dumbbells from the floor up to your knees.
  3. Initial Positioning: Firmly grip the dumbbells, squeeze your shoulder blades together, and lift one knee at a time to bring the dumbbells to your shoulders. When the last dumbbell is up, gently lie back on the bench. Keep your arms fully extended with the dumbbells above your chest.
  4. Execution: Keep your shoulder blades squeezed and your feet firmly pressing into the floor. Slowly lower the dumbbells towards your chest, letting them slightly move outward. Lower until your upper arms are parallel to the floor or your elbows hit chest level, while keeping your elbows beneath your wrists.
  5. Pressing: As you exhale, push the dumbbells up and inward, returning your hands to the starting position over your shoulders.
Dumbbell Incline Bench Press movement
Dumbbell Incline Bench Press movement
Dumbbell Incline Bench Press how to
Dumbbell Incline Bench Press how to

Tailor your routine with these sets and reps options:

  • For Muscle Growth: Opt for 3 to 5 sets of 7 to 12 reps, leaving 1-2 reps in the tank.
  • For Strength Gains: Challenge yourself with 4 to 6 sets of 5 to 8 heavy reps, taking at least two minutes’ rest between sets.
  • For Beginners: Kick off with 3 sets of 10 reps using a light to moderate weight.

Benefits Of the Dumbbell Incline Bench Press:

  1. Zeroing in on Muscles: the dumbbell incline bench press is your ticket to a chest that shouts confidence. It zeroes in on your upper chest muscles, giving you that balanced look that screams “I’ve got this!”
  2. Team Effort for Your Body: This isn’t just about chest muscles – it’s a full-body fiesta. Your shoulders, core, and triceps are like the backup dancers making sure the show is a hit. That means not only a stronger upper body but also better balance.
  3. The Stretchy Secret: Unlike your regular flat bench press, this move gives your muscles a deeper stretch. Think of it as a good morning stretch for your chest muscles, setting the stage for better growth and muscle activation.

Incline Bench Press With Dumbbells Starter Kit

At GymNirvana, we’ve had a chat with loads of folks who have their own home gyms all around the globe.

And guess what?

The two things you’ll find in pretty much every one of these home gyms are dumbbells and a bench. These two are like the champs, super common and super simple to kick off with. And hey, dumbbells open up a crazy load of workout options too!

If you’re gearing up to begin your home gym adventure with a bench and some dumbbells, these are the ones we highly recommend:

how to bench press with dumbbells home
how to bench press with dumbbells home

Dumbbell Incline Bench Press FAQs

Related Post: Dumbbells Workouts For Chest

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