Dumbbell Incline Shoulders Press

Muscles worked

Setup

1. Set an adjustable bench to an incline of approximately 45 to 60 degrees.
2. Sit firmly on the bench with your feet flat on the floor and your back pressed against the backrest.
3. Rest a dumbbell on each thigh, then use your knees to help kick the weights up to shoulder height one at a time.
4. Position the dumbbells just outside your shoulders with your palms facing forward and elbows slightly tucked.

How to do it

1. Exhale as you press the dumbbells vertically toward the ceiling until your arms are fully extended but not locked out.
2. Inhale as you slowly lower the dumbbells back to the starting position at shoulder level, maintaining a controlled 3-second eccentric phase.
3. Ensure the dumbbells follow a slight arc, coming closer together at the top without touching.

Form checklist

• Keep your shoulder blades retracted and pressed firmly into the bench.
• Maintain a slight arch in the upper back while keeping your core braced to protect the spine.
• Ensure your wrists remain stacked directly over your elbows throughout the entire range of motion.
• Avoid flaring your elbows out to 90 degrees; keep them tucked at a 45-degree angle to the torso to protect the rotator cuffs.

Pro tips

• Focus on driving your biceps toward your ears at the top of the movement to maximize the peak contraction of the deltoids.
• Stop the descent just before the dumbbells touch your shoulders to maintain constant tension on the target muscles.

Make it harder

• Implement a 2-second pause at the bottom of each rep to eliminate the stretch reflex and increase difficulty.
• Perform the exercise with a neutral grip (palms facing each other) to increase the range of motion and further challenge the anterior deltoids.

Frequently asked

What muscles does the dumbbell incline shoulders press work?

The dumbbell incline shoulders press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline shoulders press?

The dumbbell incline shoulders press uses dumbbell.

Is the dumbbell incline shoulders press good for beginners?

The dumbbell incline shoulders press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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