The 5 Best Incline Dumbbell Press Angle Exercises
Incline dumbbell press exercises are great for building a strong, balanced chest. By adjusting the incline dumbbell press angle, you can focus on different parts of the chest for the best results. In this article we will explain to you the five best incline dumbbell press exercises, each with a specific angle to target different chest areas and help give your upper body a balanced look.
1. Low Incline Dumbbell Press (15–20 Degrees)
A low incline of 15–20 degrees works the lower part of your chest. This angle is gentle on your shoulders and helps build a strong, defined chest.
How to Do It:
- Set the bench to a low angle (15–20 degrees).
- Lie down on your back and hold a dumbbell in each hand.
- Push the dumbbells up above your chest, then slowly bring them down.
Why It’s Good: It focuses on the lower part of your chest and puts less strain on your shoulders.
2. Standard Incline Dumbbell Press (30 Degrees)
The 30-degree incline is a common and popular choice. It works the upper part of your chest and shoulders, giving your chest a nice, full look.
How to Do It:
- Set the bench to a 30-degree angle.
- Hold a dumbbell in each hand and push them up over your chest.
- Lower the weights slowly and repeat.
Why It’s Good: It works your upper chest and shoulders, making it great for building strength in the upper body.
3. High Incline Dumbbell Press (45 Degrees)
A high incline of 45 degrees focuses more on the upper chest and shoulders. This angle is great for people who want to develop their upper chest muscles.
How to Do It:
- Set the bench to a 45-degree angle.
- Hold a dumbbell in each hand, and press them up above your chest.
- Slowly lower the dumbbells, then press them back up.
Why It’s Good: It works the upper chest and shoulders more, helping you build strong upper body muscles.
4. Reverse-Grip Incline Dumbbell Press (30 Degrees)
This exercise is done with a special grip where your palms face you instead of facing forward. It’s set at a 30-degree angle and is good for working the upper chest without hurting your shoulders.
How to Do It:
- Set the bench at a 30-degree angle.
- Hold the dumbbells with your palms facing you (this is called a reverse grip).
- Press the weights up, then lower them slowly.
Why It’s Good: It works the upper chest with less pressure on your shoulders, which is great for people with shoulder problems.
5. Alternating Incline Dumbbell Press (30 Degrees)
The alternating incline dumbbell press is when you press one dumbbell up at a time, while the other stays in place. This exercise helps you focus on one side of your chest at a time.
How to Do It:
- Set the bench to a 30-degree angle.
- Hold a dumbbell in each hand and press one weight up, keeping the other dumbbell still.
- Bring the first dumbbell down, then press the other one up.
Why It’s Good: It helps you work each side of your chest and builds strength and balance.
Bottom Line
Doing different Incline Dumbbell Press Angle exercises at various angles helps work different parts of your chest. By switching things up, you can build a stronger, more balanced chest. Make sure you try these exercises with good form and start with a lighter weight if you’re a beginner.
