Incline Dumbbell Press

What it hits

Parts of the target muscle.

• Upper (clavicular)

  Hit

  Targeted on incline pressing/flys.

• Middle (sternal)

  Not hit

  Targeted on flat pressing.

• Lower (costal)

  Not hit

  Targeted on decline pressing and dips.

The movement

Get it right, not roughly right.

Optimal form

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2:10· ScottHermanFitness

How To: Dumbbell Chest Press

Bench 30–45°, dumbbells start at the chest, palms forward but tilted ~10° in. Press up and slightly together, do not clank them.

Common mistakes

• Bench too steep (60°+) - turns into a shoulder press.
• Stopping the dumbbells 6 inches short of the chest at the bottom.

Where you should feel it

Stretch on the upper chest at the bottom; squeeze across the collarbone area at the top.

Injury risk · 3/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains chest. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

• Low-incline (15–20°)

  Hits upper-mid chest blend.

  90% on target

  On target

  Same target, minor adjustment.

• Neutral grip

  Palms face each other.

  90% on target

  On target

  Easier on shoulders.

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

• Doorway Pec Stretch

  Forearm against doorway, elbow at shoulder height. Step the same-side foot through. 45s per side.

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• Cobra Pose

  Lying face-down, hands under the shoulders. Press the chest up by extending the back. Hips stay on the floor. 30s. Antidote to a long day of crunches and sitting.

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• Downward Dog

  Hands and feet on the floor, hips in the air making an inverted V. Press the heels toward the floor. Pedal the heels alternately for a stronger calf stretch. 45s.

  CalvesHamstringsLatsFront delts