Neutral-Grip Incline Dumbbell Press
An incline dumbbell press with palms facing each other, targeting the upper chest while keeping the shoulders in a comfortable, tucked position.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on an incline bench set to 30–45 degrees with the dumbbells on your thighs, kick them up one at a time and lie back holding them at shoulder level, palms facing each other.
Press the dumbbells up over your upper chest until the arms are straight.
Lower them slowly to the sides of the upper chest, keeping the palms facing and the elbows tucked.
Pause briefly at the bottom.
Press back up, keeping the dumbbells in line with the shoulders.
Breathing: Inhale on the way down, exhale as you press.
Coaching tips
Palms in, elbows tucked
Twice as slow down as up
Shoulder blades pinned
Common mistakes
Bench so steep it becomes a shoulder press
Letting the dumbbells drift behind the shoulders
Bouncing out of the bottom
Safety notes
Return the dumbbells to your thighs before sitting up rather than dropping them to the sides.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.