Low Incline Dumbbell Press
Builds the chest, especially the upper chest, while training the triceps and front delts. It carries over well to presses and push ups.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on a low incline bench with your feet firmly on the floor and brace your core.
- 02
Grip the dumbbells and position them in line with your upper chest. Pull your shoulder blades back and slightly down to keep your chest open.
- 03
Lower the dumbbells under control with your elbows about 30–60 degrees from your torso until the dumbbells are level with your upper chest, without letting your shoulders roll forward.
- 04
Press the dumbbells up and slightly together in line with the angle of the bench. Keep your wrists neutral and lightly squeeze your chest at the top without letting your shoulders roll forward.
- 05
Lower the dumbbells along the same path for the next rep, maintaining your shoulder blade position and core brace throughout the entire set.
Beginner's guide
§ 03 · GuideBuilds the chest, especially the upper chest, while training the triceps and front delts. It carries over well to presses and push ups.
You should feel it mainly in your chest, especially the upper chest, with some work in the triceps. It should not be felt in the front of the shoulders or wrists.
A common mistake is flaring the elbows too wide and letting the shoulders roll forward. Keep your shoulder blades set and your elbows slightly in front of your body.
How to get started at the gym
§ 04 · SisuLiftLow Incline Dumbbell Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your elbows slightly in front of your torso and avoid an excessively wide grip to keep your shoulders in a safe position. Do not let the dumbbells hit each other at the top; stop under control and maintain tension in your chest.
The low incline dumbbell press effectively targets the upper chest while allowing a natural movement path for the shoulders.
More exercises: Chest
§ 06 · Same muscles
Ready to start?
Your next personal record is waiting.
No commitment. No card. 14 days, and you decide yourself if it fits.