Dumbbell Palms-In Incline Bench Press

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Sit on the bench with a dumbbell in each hand, resting them vertically on your thighs.
3. Kick the weights up to shoulder height one at a time as you lie back firmly against the pad.
4. Position the dumbbells with your palms facing each other (neutral grip) and plant your feet flat on the floor for stability.

How to do it

1. Inhale and slowly lower the dumbbells toward the sides of your chest, keeping your elbows tucked at roughly a 45-degree angle to your torso.
2. Lower the weights until you feel a deep stretch in the upper pectorals, ensuring your wrists stay stacked directly over your elbows.
3. Exhale and press the weights back up to the starting position by extending your arms, focusing on driving through the chest and triceps.
4. Maintain a controlled tempo, taking approximately 2 seconds to lower the weight and 1 second to press it back up.

Form checklist

• Keep your shoulder blades retracted and pinned back into the bench throughout the set.
• Maintain the neutral grip (palms facing each other) during both the ascent and descent.
• Ensure your lower back remains naturally arched but your glutes stay in contact with the bench.
• Avoid clashing the dumbbells together at the top to maintain constant tension on the target muscles.

Pro tips

• Focus on 'squeezing' your biceps against the sides of your chest at the top of the movement to maximize pectoral contraction.
• Keep your elbows tucked closer to your ribs than a standard press to better engage the triceps and front deltoids while protecting the shoulder joint.

Make it harder

• Incorporate a 2-second pause at the bottom of the movement to eliminate elastic momentum and increase time under tension.
• Slow down the eccentric (lowering) phase to 4 seconds to emphasize muscle fiber breakdown and control.

Frequently asked

What muscles does the dumbbell palms-in incline bench press work?

The dumbbell palms-in incline bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell palms-in incline bench press?

The dumbbell palms-in incline bench press uses dumbbell.

Is the dumbbell palms-in incline bench press good for beginners?

The dumbbell palms-in incline bench 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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