Step by step
- Raise the backrest to 30–45° and sit with the dumbbells on your thighs.
- Lie back, bringing the dumbbells to your shoulders with help from your knees.
- Press until your arms are straight over your shoulders.
- Lower under control until the dumbbells are beside your upper chest, elbows at about 45°.
- Press back up.
Tip: End the set by bringing the dumbbells to your chest and sitting up with them on your thighs, not dropping them to the sides.
Common mistakes
Lowering with your elbows out in a T loads the shoulder. Keep them at about 45° from your body.
Lifting your back off the bench turns it into a flat press.
Lower to chest level to work the muscle through its full range.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Barbell or dumbbells?
With a barbell you lift more; with dumbbells the path is more natural for the shoulder. Both work.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add incline dumbbell press to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.