Chest · Beginner

Incline Dumbbell Press

Upper Chest · also Triceps, Front Delts

Equipment: Dumbbell, Adjustable Bench

How to do it

• Set the bench to a low incline (30–45°), feet flat on the floor
• Pull shoulder blades down and back, head, back and hips on the pad
• Start with dumbbells at upper chest, elbows about 45° from torso
• Press up and slightly back until arms are extended over your eyes
• Lower slowly to the upper chest, keeping hips on the bench

Common mistake

✕ LOWER BACK ARCHED OFF BENCH → ✓ HIPS DOWN · BACK ON THE PAD

Starting point: 3 sets × 8–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nasm.org, health.clevelandclinic.org.