Library / Upper Chest
Incline Dumbbell Bench Press
Dumbbell · Horizontal Push · Compound
Upper ChestChest Anterior DeltoidTriceps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Upper Chest, Chest
- Secondary muscles
- Anterior Deltoid, Triceps
- Equipment
- Dumbbell
- Movement pattern
- Horizontal Push (Push force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 120 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Set the adjustable bench between 30 and 45 degrees.
- Keep your shoulder blades pinned back and chest proud throughout the set.
- Lower the dumbbells with forearms vertical until a deep stretch is felt in the upper chest.
- Drive the weights up until arms are extended above the shoulders.
Joint & safety considerations
No specific joint contraindications are flagged for Incline Dumbbell Bench Press. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Incline Plate-Loaded Chest Press | Machine swap | Machine |
| Incline Barbell Bench Press | Barbell swap | Barbell |
| Smith Machine Incline Chest Press | Smith Machine swap | Smith Machine |
| Low-to-High Cable Chest Fly | Cable swap | Cable |
| Anchored Resistance Band Chest Press | Bands swap | Bands |
| Assisted Chest Dip Kneeling | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.