PHYSIQUE SKOOL
← Back to Library
ChestDumbbellHorizontal push

Incline Dumbbell Press

Reviewed by Bryan Cortez, MS

Modest incline, deep stretch — the cleanest path to an upper chest.

Rep Sweet Spot
6-12
Sets
3-4
sets
RIR
0-2

How to do it

Setup

  • Bench 30-45 degrees, dumbbells kicked to the upper chest, blades set.

Execution

  • Lower to a deep upper-chest stretch, press up and together; keep the bench angle modest to spare the front delt.

Common Errors

  • Bench angle too steep (becomes a shoulder press)
  • Flaring the elbows
  • Clanging the dumbbells at the top and dumping tension
  • Short bottom range

No-Fly Zone

under 4 reps

Programming

Members only · free

Join the free Physique Skool community to unlock programming and troubleshooting

Join free on Skool

If it hurts

Members only · free

Join the free Physique Skool community to unlock programming and troubleshooting

Join free on Skool

The Evidence

Builds upper-chest mass with a big stretch. Does NOT max total load like the barbell.

SFR — 1.2

Train with the system.

Programs, coaching and the full library — inside the community.

Join free on Skool
Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.