Incline Dumbbell Press: Best Exercise To Build A Stronger Upper Chest

Let’s be real—most people hit the flat bench press over and over. And while that’s great for building the chest, it doesn’t always give you that full, rounded look. Especially in the upper chest area. That’s where the incline dumbbell press comes in.

If your goal is to build a strong, balanced upper body with well-defined pecs, this move should absolutely be part of your workout. It’s not just a variation of the bench press—it’s a game-changer for your chest training.

In this blog, we’re going deep into what the incline dumbbell press is, why it works so well, how to do it properly, and how you can use it to build real upper body strength and shape.

Let’s get started.

What is the Incline Dumbbell Press?

The incline dumbbell press is a strength training exercise where you press two dumbbells upward while lying on an incline bench. This changes the angle of the movement and shifts the focus toward your upper chest, shoulders, and triceps.

Compared to the flat bench press, this exercise puts more tension on the clavicular head of the pectoral muscle. That’s just the technical way of saying the upper part of your chest.

Why Your Upper Chest Matters

When most people think “chest,” they imagine the middle part. But the chest is actually made of different sections, and the upper portion is often the most underdeveloped.

If you’ve ever looked in the mirror and thought, “Why does my chest look flat up top?”—it’s probably because you’re not doing enough incline work.

Building up the upper chest gives your pecs that nice, lifted look. It also adds thickness to the top part of your torso, which makes your shoulders pop and gives your entire upper body a more athletic shape.

Why Dumbbells Over Barbells?

Good question. While both are effective, dumbbells offer a few major benefits:

Better range of motion – You can go lower and press higher than with a barbell
Unilateral balance – Each arm has to work independently, so you build strength evenly
Joint-friendly – You can adjust your wrist and elbow angle more naturally, which is great if you’ve had shoulder issues

That extra stretch and contraction with dumbbells? Yeah, it makes a big difference.

How to Do the Incline Dumbbell Press (Step-by-Step)

Setup:

Adjust your bench to a 30 to 45-degree incline
Sit back with a dumbbell in each hand, resting on your thighs
Use your legs to help lift the dumbbells as you lie back

Execution:

Start with the dumbbells just above your chest, palms facing forward
Press them up toward the ceiling while keeping them slightly angled (don’t bang them together at the top)
Slowly lower them down until your elbows are just below chest level
Repeat for 8–12 reps

Form tips:

Keep your feet flat and back pressed into the bench
Don’t arch too much—just enough to stay stable
Keep your wrists straight and your core tight

Common Mistakes to Avoid

Even though this move is straightforward, a few bad habits can sneak in. Watch out for these:

1. Going too heavy
Start lighter than your flat bench press. This angle feels harder. Focus on perfect form first.

2. Flaring your elbows out
That can stress your shoulders. Keep your elbows at about a 45-degree angle to your body.

3. Using too much incline
A 30- to 45-degree angle is sweet. Any more than that and it becomes more of a shoulder press.

4. Rushing reps
Lower the dumbbells slowly and feel that stretch. The control is where your muscles grow.

Incline Dumbbell Press Muscle Focus

Let’s break down which muscles are working hardest:

Upper chest (clavicular pecs) – The main target
Front shoulders (anterior delts) – Assist with the pressing
Triceps – Help lock out the top part of the press
Core and stabilizers – Help keep your form tight, especially with heavier weights

This isn’t just about chest—it’s a full upper-body challenge.

How to Add It to Your Workout

If your current chest day is all flat bench and pushups, adding the incline dumbbell press can make a huge difference. Here’s one way to plug it in:

Sample Chest and Upper Body Day:

Incline Dumbbell Press – 4 sets of 8–12
Flat Dumbbell Press – 3 sets of 10
Cable Chest Fly or Dumbbell Fly – 3 sets of 12–15
Overhead Dumbbell Press – 3 sets of 10 (for shoulders)
Pushups (as a finisher) – 2 sets to failure

This combo hits all parts of the chest but gives priority to the upper part—where most people need it most.

Want to Feel the Burn? Try These Variations

If you’ve mastered the basic incline press, here are a few spicy variations to switch things up:

1. Incline Alternating Dumbbell Press
Press one arm at a time. This forces your core to work harder and challenges balance.

2. Incline Neutral Grip Press
Turn your palms to face each other. It’s easier on the shoulders and changes the muscle emphasis.

3. Tempo Incline Press
Slow the reps down. Try 3 seconds up and 3 seconds down. Time under tension = more growth.

4. Drop Sets
Start heavy and drop weight after each set without resting. Hello, chest pump.

What Weight Should You Start With?

Go lighter than your flat bench dumbbell press. The incline angle puts you at a mechanical disadvantage, but that’s the point—it targets the upper chest more. Try using 70–80% of your usual weight and work up as you get stronger.

How Often Should You Train Incline Press?

Once or twice a week is perfect. If you train chest twice per week, do incline dumbbell press on one of those days and use flat or decline press on the other. That way you hit every angle and get a complete chest workout.

Final Thoughts

The incline dumbbell press is easily one of the best upper chest exercises you can do—especially if you’re trying to balance out your physique or add thickness to your upper body.

It’s easy to overlook in favor of flat bench presses or machines, but once you add it into your routine, you’ll notice the difference. Better shape. Better strength. Better posture. All from changing the angle just a bit.

So next time you’re about to grab the dumbbells, skip the flat bench for once. Hit that incline and build a chest that stands out from top to bottom.