Incline Dumbbell Press

Muscles worked by the Incline Dumbbell Press

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Incline Dumbbell Press

1. Set bench to 30-degree incline and sit back with dumbbells at shoulder level.
2. Press dumbbells up and together until arms are fully extended.
3. Lower dumbbells back to shoulder level with control.
4. Repeat.

Form tips

• Keep your wrists stacked directly over your elbows.
• Press up without banging the dumbbells together at the top.
• Keep your shoulder blades pulled back against the bench.

At a glance

Incline Dumbbell Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Bench Press
• Cable Chest Press
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press
• Close-Grip Incline Bench Press
• Decline Barbell Bench Press
• Decline Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "incline-db-press",
  "name_en": "Incline Dumbbell Press",
  "name_de": "Schrägbankdrücken mit Kurzhanteln",
  "name_es": "Press con mancuernas en banco inclinado",
  "description_en": "An incline pressing movement emphasizing the upper chest.",
  "description_de": "Schrägbankdrücken mit Kurzhanteln, Schwerpunkt auf dem oberen Brustbereich.",
  "description_es": "Un movimiento de press en banco inclinado que enfatiza la parte superior del pecho.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "push_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe",
    "requires_bench"
  ],
  "variation_group": "bench-press",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Set bench to 30-degree incline and sit back with dumbbells at shoulder level.",
    "Press dumbbells up and together until arms are fully extended.",
    "Lower dumbbells back to shoulder level with control.",
    "Repeat."
  ],
  "instructions_de": [
    "Stelle die Bank auf 30 Grad, setz dich zurück mit Kurzhanteln auf Schulterhöhe.",
    "Drücke die Kurzhanteln nach oben zusammen, bis die Arme gestreckt sind.",
    "Senke sie kontrolliert zurück auf Schulterhöhe.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Ajusta el banco a 30 grados de inclinación y siéntate con las mancuernas a la altura de los hombros.",
    "Empuja las mancuernas hacia arriba y juntas hasta que los brazos estén completamente extendidos.",
    "Baja las mancuernas de vuelta a la altura de los hombros con control.",
    "Repite."
  ],
  "tips_en": [
    "Keep your wrists stacked directly over your elbows.",
    "Press up without banging the dumbbells together at the top.",
    "Keep your shoulder blades pulled back against the bench."
  ],
  "tips_de": [
    "Halte die Füße fest am Boden und den Rücken stabil an der Bank.",
    "Senke die Hanteln so weit, wie es deine Schultern schmerzfrei erlauben.",
    "Bewege beide Hanteln gleichmäßig und im selben Tempo."
  ],
  "tips_es": [
    "Mantén los pies firmes en el suelo y las escápulas retraídas.",
    "Evita chocar las mancuernas en la parte alta.",
    "Baja hasta sentir un estiramiento suave en el pecho."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/incline-db-press-start.webp",
      "peak": "images/flat/incline-db-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "incline-db-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.