Exercise guide
Dumbbell Incline Close Grip Press Variation
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
This variation, often called the Incline Hex Press, targets the upper pectorals and triceps by maintaining constant tension through inward pressure. It is highly effective for building inner chest definition and triceps strength while minimizing shoulder joint strain.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set an adjustable bench to a 30-45 degree incline.
- Sit on the bench and rest a dumbbell on each thigh.
- Kick the dumbbells up to shoulder height as you lie back, pressing the weights together with a neutral grip (palms facing each other).
- Retract your shoulder blades into the bench and plant your feet firmly on the floor for stability.
How to do it
- Lower the dumbbells slowly toward the center of your chest, keeping them pressed firmly against each other throughout the descent.
- Inhale during the lowering phase and stop when the dumbbells are an inch above your chest.
- Exhale and press the weights back to the starting position, maintaining the inward 'squeeze' between the dumbbells.
- Fully extend your arms at the top, squeezing your chest and triceps for a one-second pause.
Form checklist
- Keep the dumbbells touching and pressed together at all times.
- Ensure your elbows are tucked at roughly a 45-degree angle to your torso.
- Maintain a proud chest and keep your shoulder blades pinned back.
- Avoid bouncing the weights off your chest; use a controlled 2-1-2 tempo.
Pro tips
- The 'secret' to this move is the inward squeeze; actively try to crush the dumbbells together to maximize pectoral fiber recruitment.
- Focus on driving through the palms of your hands to better engage the triceps and upper chest.
- Keep your head neutral on the bench to avoid neck strain during heavy sets.
Make it harder
- Implement a 3-4 second eccentric (lowering) phase to increase time under tension.
- Add a '1.5 rep' style: lower to the chest, press halfway up, lower back to the chest, then press all the way up.
Frequently asked
- What muscles does the dumbbell incline close grip press variation work?
- The dumbbell incline close grip press variation primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell incline close grip press variation?
- The dumbbell incline close grip press variation uses dumbbell.
- Is the dumbbell incline close grip press variation good for beginners?
- The dumbbell incline close grip press variation is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.