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How to do the Incline Dumbbell Press

The Incline Dumbbell Press is a compound dumbbells exercise that mainly works your chest and front shoulders, with help from your triceps. Focus on three things: lower until upper arms pass parallel; press up and slightly together; keep your back on the pad.

ChestFront shouldersTricepsDumbbells

Setup

  1. 1Bench at 30°
  2. 2Dumbbells start at shoulder height

Three cues

  1. 1Lower until upper arms pass parallel
  2. 2Press up and slightly together
  3. 3Keep your back on the pad

Most common mistake

Arching off the bench

Keep hips down

In Hindi · हिन्दी में

  1. 1बाँहें बराबर से नीचे तक लाएँ
  2. 2ऊपर और थोड़ा साथ में दबाएँ
  3. 3पीठ पैड पर टिकी रहे

आम गलती: कमर बेंच से उठे तो, कूल्हे नीचे रखें

Alternatives to the Incline Dumbbell Press

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Incline Dumbbell Press set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.