# Why your chest needs the incline press

> The dumbbell incline bench press targets your upper chest fibers and builds strength the flat bench can't reach.
- Title: Why your chest needs the incline press · Men's Health
- Summary: The dumbbell incline bench press targets your upper chest fibers and builds strength the flat bench can't reach. Add the dumbbell incline press as your…
- Keywords: dumbbell incline press, chest workout, upper chest, bench press variation, strength training, muscle building, exercise form, fitness technique, chest day, pressing angle, triceps, shoulder health
- Source: Men's Health — https://menshealth.com/fitness/a73306807/dumbbell-incline-press-chest-workout
- Author: Brett Williams, NASM
- Published: 2026-09-17T15:53:00+00:00
- Read time: 2 min
- Topics: dumbbell incline press, chest workout, upper chest, bench press variation, strength training, muscle building, exercise form, fitness technique, chest day, pressing angle, triceps, shoulder health
## Flat bench press has limits
The standard barbell bench press builds chest muscle and strength, but changing your pressing angle targets different muscle fibers and makes your standard press even stronger.
## Meet the incline press
The dumbbell incline bench press shifts focus to your upper chest by adjusting the bench angle. This variation requires careful form to protect your shoulders and maximize results.
## Set up your bench correctly
Sit on an incline bench set to 45 to 60 degrees. Drive your feet into the floor, glutes into the seat, squeeze your abs, and drive your shoulders into the back pad.
## Position the dumbbells
Raise the dumbbells to your shoulders with forearms perpendicular to the floor. If the weight is too heavy, use your knees to kick the bell up.
## Press straight up
Press the weight straight up, keeping your upper arms perpendicular to the ground. Once the weight is up, drive your shoulders down to create tension.
## Lower with control
Lower the weight back down toward your chest as your chest flexibility allows, at least until your elbows are below your shoulders.
## Keep your core tight
Arching your back closes your upper arm angle and defeats the purpose of the incline press. Keep your core tight and glue your butt to the bench to hit the upper chest fibers.

> If you're aiming to hit the clavicular fibers of your chest, you need to create a wider upper arm angle relative to torso.
## Press straight, not forward
A common mistake is pressing out in front instead of straight up. Set dumbbells directly above shoulders, drive shoulders hard into the bench, then turn elbows slightly forward.
## Don't force full depth
Lower dumbbells until elbows are below shoulders and you own the position. If you can't touch your chest due to shoulder mobility, that's fine. Press back up explosively.

> Your goal should be to lower the dumbbells until your elbows are below your shoulders at least.
## Target your upper chest
The incline press targets upper chest fibers in a different way than the flat bench. Dumbbells also allow a larger range of motion and more comfortable shoulder positioning than barbells.
## Secondary muscles work too
Your triceps and front deltoids assist during the press. Maintain proper posture on the bench to keep the focus on your upper chest rather than letting shoulders take over.
## Program it into chest day
Make the dumbbell incline press your second movement after a flat bench variation. Start with 3 to 4 sets of 8 to 10 reps for strength and muscle building.
## Key takeaway

Add the dumbbell incline press as your second chest exercise, set to 45-60 degrees, to build upper chest strength and muscle while keeping your core tight and pressing straight up.