Pencil drawing of a man wearing shorts and tank top performing an incline dumbbell bench press.

Incline Bench Press

Pencil drawing of a man wearing shorts and tank top performing an incline dumbbell bench press.
  1. Set an adjustable bench to a 30°–45° incline.
  2. Choose a pair of dumbbells with a weight you can control for the desired number of reps.
  3. Sit on the bench with the dumbbells resting on your thighs.
  4. Lie back on the bench and use your thighs to help kick the dumbbells up to shoulder height. Keep your feet flat on the floor, core braced, back flat against the bench.
  5. Position the dumbbells just outside shoulder width with palms facing forward and elbows bent at about 90°.
  6. Press the dumbbells upward in a controlled motion until your arms are fully extended but not locked out.
  7. Pause briefly at the top, keeping the dumbbells stable and wrists straight.
  8. Lower the dumbbells slowly back down to the starting position—elbows at or just below parallel to the bench.
  9. Repeat for desired reps.