If you’re chasing serious upper chest growth or looking to sculpt a more defined upper body, the high incline dumbbell press (often called the high incline DB press) deserves a firm spot in your weekly routine. While the standard incline bench press is great, increasing the incline angle shifts the emphasis upward—targeting the clavicular head of the pectorals with laser focus.
What Is the High Incline Dumbbell Press?
The high incline dumbbell press is a chest-focused pressing movement performed on a bench set between 60 to 75 degrees. Unlike flat or low-incline presses that distribute the load across the mid and lower pecs, this steeper angle hits the upper chest and front deltoids more directly. Using dumbbells allows for a greater range of motion and better joint alignment compared to barbells, which can lock you into less forgiving positions.
Muscles Worked
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Primary: Upper Pectorals (Clavicular Head)
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Secondary: Anterior Deltoids, Triceps Brachii, Serratus Anterior
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Stabilizers: Core, Forearms, Scapular Muscles
The unique angle of the high incline DB press forces your upper chest to activate early and stay engaged throughout the movement. It also demands balance and coordination—making it both a strength and stability builder.
How to Perform the High Incline Dumbbell Press
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Set the Bench: Adjust your bench to a 60–75 degree angle. A steeper incline (closer to 75°) shifts more work onto the shoulders—adjust based on your goal.
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Grip & Setup: Sit down with dumbbells resting on your thighs. Kick them up into position and lie back. Keep your feet planted and core braced.
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Form:
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Start with the dumbbells at chest height, elbows just below shoulder level.
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Press the dumbbells up and in slightly, stopping just short of locking out.
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Lower under control to a deep stretch, maintaining scapular retraction.
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Breathing: Exhale on the press up, inhale on the way down.
Pro Tip: Keep your elbows slightly tucked (about 45 degrees from your torso) to protect your shoulders and maintain chest tension.
Why You Shouldn’t Skip It
While traditional bench presses get all the love, the high incline variation is often the missing link for lifters with underdeveloped upper pecs or rounded shoulders from too much front-dominant pressing. It not only improves aesthetics but contributes to better posture and upper body balance.
Personal Take: The Game-Changer Movement
After a rotator cuff strain a few years ago, I had to step away from heavy flat barbell pressing. I was skeptical of the high incline dumbbell press at first—it looked like just another shoulder movement. But after eight weeks of consistent programming, my upper chest visibly thickened, and my shoulder discomfort dropped significantly.
Now, I rotate it into my chest days regularly. It’s especially powerful when paired with cable crossovers or dips to hit the chest from multiple angles. The dumbbells let me tweak the motion based on how my shoulders feel that day—something barbells don’t offer.
Programming Tips
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Frequency: 1–2x per week
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Reps: 6–12 for hypertrophy, 4–6 for strength
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Rest: 60–90 seconds for muscle growth, 2+ minutes for heavy sets
Consider pairing it with pulling movements like face pulls or reverse flys to keep your shoulders balanced and bulletproof.
Final Thoughts
The high incline dumbbell press is more than just a variation—it’s a tool to unlock chest development that flat benches can’t fully reach. Whether you’re a beginner trying to carve out your upper pecs or a seasoned lifter correcting muscular imbalances, this press can quietly become your most effective chest-builder.
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