Incline Chest Press


Graphic illustration of muscle used when performing a low incline dumbbell bench press

Changing the angle of the workout bench to an incline of around 30o or more makes the bench press a far more vigorous chest workout. If your bench can adjust to different angles, try changing the incline between sets to get an all-over pec workout.


  1. Rest your back against the bench, feet planted firmly on the floor, with a dumbbell in each hand resting on your thighs, palms facing each other.
  2. Use your thighs to lift the dumbbells up until they are shoulder width. Rotate your wrists so that your palms are facing down your body, with elbows bent and forearms raised with hands at shoulder height.
  3. Exhale and push both dumbbells directly upwards using your chest muscles. Make sure the motion is slow and controlled.
  4. Keep going until your arms lock. Pause for a moment, then begin to lower the dumbbells steadily. The lowering motion should take at least two times as long as raising them.
  5. Pause at the starting position, then repeat for the required number of reps