Dumbbell Neutral High Incline Bench Press
An incline dumbbell press with palms facing in, so the upper chest, front delts and triceps share a joint-friendly path.
How to do it
- Set an adjustable bench to a high incline and sit with a dumbbell in each hand.
- Lie back with feet planted and press the dumbbells to lockout with palms facing in.
- Keep the shoulder blades against the pad and the ribs down.
- Lower the weights under control until the handles sit about level with the chest.
- Press back to extension without letting the dumbbells bang together at the top.
- Keep the elbows slightly tucked and repeat for the set.
Key technique cue
Ribs down, shoulder blades into the pad — don't clank the dumbbells or lock the elbows.
Common mistakes
- ✕ Locking the elbows hard at the top and dumping tension out of the chest.
- ✕ Letting the dumbbells collide overhead, which unloads the shoulders.
- ✕ Flaring the elbows wide so the press becomes a shoulder-dominant fly.
- ✕ Arching the lower back off the pad instead of bracing the trunk.
Benefits
- ✓ A neutral grip often feels kinder on the shoulders, wrists, and elbows.
- ✓ The incline biases the upper chest without needing a barbell or rack.
- ✓ Independent dumbbells stop a stronger side from hiding a weaker press.
Progression: from easier to harder
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Step 3 You are here - Dumbbell Neutral High Incline Bench Press
- Kettlebell Incline Bench Press
- Barbell High Incline Bench Press
About the exercise
The neutral high-incline dumbbell press is an upper-chest press on an adjustable bench with palms facing each other. From lockout above the chest you lower the dumbbells to about chest height, elbows staying closer to the torso than in a palms-forward press, then drive back to extension. The incline shifts work onto the clavicular pecs and front delts; the hammer grip is the usual swap when a pronated press irritates the shoulders, wrists, or elbows. A steep bench still counts as a chest press until the backrest climbs past about 45 degrees, where the front delts start to dominate.
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