Incline Dumbbell Press: Best Bench Angle, Form, and Staying Put on the Pad
For most lifters, the best bench angle for the incline dumbbell press is about 30 degrees, which is usually the first or second notch above flat. At that angle the upper chest does more of the work than on a flat bench, while the front of the shoulders does not take over. Set your feet, pull your shoulder blades back and down, lower the dumbbells to the sides of your upper chest with your elbows at about 45 to 60 degrees from your body, then press them up and slightly in. The one thing incline pressing adds is gravity along the pad: every rep pulls you down the backrest, so a set up that stays put matters more than on a flat bench.
What is the best angle for the incline dumbbell press?
The angle decides how the work is shared between your chest and your shoulders. There is no single perfect number, but the range is clear.
| Bench angle | What it trains | Good for |
|---|---|---|
| 15 degrees | Close to a flat press, with a little more upper chest | A lower incline if steeper angles bother your shoulders |
| 30 degrees | Upper chest, with the front shoulders helping | The standard incline press |
| 45 degrees | More front shoulder, less chest | A mix of chest and shoulder pressing |
| 60 degrees and above | Mostly front shoulders | Closer to an overhead press |
Benches do not always show the angle, and notches differ between brands. To check yours, lay a phone with a level app on the backrest. Once you find the notch that gives about 30 degrees, use the same one every time so your sessions stay comparable.
How do you set up for the incline dumbbell press?
Most of the press is decided before the first rep.
- Sit with the dumbbells on your thighs. Heads of the dumbbells resting on your knees, feet flat on the floor.
- Lie back and bring them up. As you lie back, use one knee at a time to push each dumbbell up toward your chest. Here is how to get heavy dumbbells into position without losing your spot on the bench.
- Set your shoulder blades. Pull them back and down into the pad, and keep them there for the whole set.
- Plant your feet. Flat on the floor, pushing slightly into it. This keeps your hips on the seat.
- Take a breath and start. Dumbbells over your upper chest, palms facing forward or turned slightly in.
This is where the incline bench is different. Lying back on a slope, your body settles toward the seat, and when the weights come up, your back tends to slide down the pad. Once you slide, your shoulder blades lose their set and your chest is no longer in the spot you chose.
“Incline used to be my sloppiest press because I drifted down the pad. I lay this on the bench, set my back, and I am still in that same spot at lockout.”
How do you do the incline dumbbell press with good form?
- Lower to the sides of your upper chest. The dumbbells come down to about the level of your upper chest, outside your shoulders.
- Elbows at 45 to 60 degrees. Not tucked against your sides and not flared straight out. A slight angle is easier on the shoulders.
- Go as deep as your shoulders are comfortable. Most lifters stop when the dumbbells are about level with the chest.
- Press up and slightly in. The dumbbells move toward each other as they rise, finishing over your upper chest, not over your face.
- Keep your back set. Shoulder blades stay back and down, and your upper back stays in the same place on the pad.
Control the lowering, about two seconds on the way down. With dumbbells, control at the bottom is where most of the work happens and where most sets fall apart.
“Incline dumbbell press was a wrestling match with the pad. Upper back stayed set. I could actually control the bells at the bottom.”
Incline dumbbell press or incline bench press?
Both are good upper chest presses. Most programs pick one as the main incline press and change it every few months.
- Dumbbells let each arm move on its own path and let your hands turn slightly. Many lifters find them easier on the shoulders, and they show if one side is weaker. The limit is getting heavy dumbbells into place.
- A barbell lets you load heavier, in small steps, and is easier to set up because the rack holds the bar. The path is fixed, and a spotter or safeties are wise on heavy sets.
The set up is the same for both: shoulder blades back and down, feet planted, and a back that does not slide on the pad. If you arch on the flat bench, the same idea works on the incline; here is how to arch on the bench press safely.
Incline or flat bench: which should you do first?
Do first the press you care about most. If your upper chest is behind, start the session with the incline press while you are fresh. If your flat bench press matters most, start there and do the incline second with a little less weight.
A common split is three to four sets of 6 to 10 reps for the first press and three sets of 8 to 12 for the second. The dumbbell bench press on a flat bench pairs well with a barbell incline, and a flat barbell press pairs well with incline dumbbells. For more press variations, from decline to close grip, see decline, Smith machine and close grip bench.
Common incline press mistakes
- Setting the bench too steep. Past about 45 degrees, the press turns into a shoulder press.
- Flaring the elbows straight out. Keep them at an angle to your body.
- Bouncing out of the bottom. Stop, then press.
- Losing your feet. Feet that slide or lift let your hips slide on the seat.
- Sliding down the pad. Each slide moves your shoulders away from the spot you set.
How do you stop sliding down the incline bench?
Start with a good set up: feet flat and pushing into the floor, shoulder blades pulled back into the pad, and the dumbbells brought up with your knees and not with a shove. Most slipping, though, comes from the pad itself. Smooth, worn vinyl gives your back very little to hold on to, and a slope gives it one more reason to slide. Here is what to do when you slide on the bench press.
PR Grip is a double-sided grip mat made for this. HexaTrac on one face holds the pad and the other face holds your back. It grips through pressure, not adhesive, and at 16 x 26 inches (about 41 x 66 cm) it covers the backrest from your shoulders to your lower back. It fits flat and incline benches, and moves between them in a few seconds. Here is what to look for in a bench press mat.
“Moved it from flat to incline without thinking. No straps to fight, no slipping on either angle.”
Lay it on the backrest before your first set and move it to the flat bench when you change stations. When you are done, wipe it with a damp cloth and roll it back into your bag.
Frequently asked questions
What is the best angle for the incline dumbbell press?
About 30 degrees for most lifters. That angle puts more work on the upper chest without letting the shoulders take over. Past about 45 degrees, the press turns more into a shoulder press.
Is the incline dumbbell press better than the incline bench press?
Neither is better for everyone. Dumbbells let each arm move freely and are often easier on the shoulders. A barbell lets you load heavier and in smaller steps.
How deep should you lower the dumbbells on an incline press?
To about the level of your chest, as far as your shoulders are comfortable. Stop when you feel a stretch across your chest, before your shoulders roll forward.
Why do I slide down the incline bench?
The slope pulls your body toward the seat on every rep, and smooth vinyl gives your back little to hold. Plant your feet, set your shoulder blades into the pad, and put a grip layer between your back and the backrest.
Should I do incline or flat bench first?
Start with the press that matters most to you. If your upper chest is behind, do the incline press first while you are fresh.