Low incline dumbbell chest press

The Low Incline Dumbbell Chest Press is a variation of the classic chest press that targets the upper part of the chest (pectoralis major) as well as the triceps and shoulders. The low incline angle (15-30 degrees) makes the exercise effective for building strength and definition in the chest, while reducing the strain on the shoulders.

Correct technique

Follow these steps to perform the Low Incline Dumbbell Chest Press correctly:

  1. Set a bench to a low incline angle of approx. 15-30 degrees.
  2. Lie on the bench with your feet flat on the floor and a dumbbell in each hand.
  3. Hold the dumbbells at your shoulders with your palms facing forward and your elbows bent for approx. 90 degrees.
  4. Press the dumbbells up until the arms are extended and the weights meet above the chest.
  5. Slowly and controlled lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

Watch this video for a visual demonstration of proper technique for the Low Incline Dumbbell Chest Press.

Common errors

Avoid these mistakes to get the most out of the exercise and minimize the risk of injury:

  • Too high an angle: Make sure the bench is set to a low incline to properly activate the chest and avoid overloading the shoulders.
  • Sway your back: Keep your back in contact with the bench and avoid swaying your lower back unnecessarily.
  • For fast movements: Lower the dumbbells slowly and controlled for maximum muscle activation.

Modifications and Variations

Adapt the exercise to your level or goal:

  • Beginner: Use lighter dumbbells to focus on proper form and movement.
  • Advanced: Add a pause at the bottom of the movement to increase tension on the chest muscles.
  • Alternative: Try an incline barbell chest press for variation and a different type of load.

Reps and sets

Aim for 3 sets of 8-12 repetitions . Choose a weight that challenges you but still allows proper form through all repetitions.

Breathing

Breathe in as you lower the weights down towards your chest and exhale as you press the weights up. Controlled breathing helps maintain stability and strength throughout the movement.

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