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Incline dumbbell press
ChestIntermediate
3D anatomy atlas — activated muscles
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Upper pec (clavicular head)· HighAnterior deltoid· HighMid pec (sternocostal head)· MediumTriceps brachii· Medium
Targets upper chest.
Target muscle
Upper pec (clavicular head)Anterior deltoidMid pec (sternocostal head)Triceps brachii
Equipment needed
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Step-by-step guide
- 1Set the bench to ~30°, lie back, feet planted, a dumbbell at each side of the upper chest.
- 2Retract the shoulder blades into the bench, slight chest arch.
- 3Press both dumbbells straight up until arms are nearly extended, weights slightly together at the top.
- 4Lower slowly to the upper chest, elbows ~45°, then press up.
Safety notes
Không hạ khuỷu thấp quá vạch vai gây căng khớp vai.
Kiểm soát tạ, không thả rơi.
Correct form tips
- ~30° is optimal for the upper chest; too steep shifts load to the shoulders.
- Keep wrists straight, weights over the elbows.
- Control the descent, don't drop the weights.
Mistakes to avoid (injury risk)
- Bench too steep → load shifts to the shoulders.
- Flaring elbows to 90° → shoulder-joint stress.
- Jerky/uneven pressing → loss of stability.