Movement overview

The One-arm Dumbbell Incline Bench Press is a unilateral exercise that targets primarily the pectoral muscles, specifically the upper chest, while also engaging the triceps and shoulders. Performing this exercise on an incline bench helps emphasize the upper part of the chest, providing a balanced development of the pectoral muscles.

Step-by-step cues

1. Set an incline bench to a 30-45 degree angle.
2. Sit on the bench with your feet flat on the floor, maintaining a stable base.
3. Hold a dumbbell in one hand with a neutral grip (palm facing inward).
4. Lie back on the bench, ensuring your back is fully supported and your shoulder blades are retracted.
5. Position the dumbbell at shoulder height with your elbow bent at approximately 90 degrees.
6. Press the dumbbell upward by extending your arm until it is fully extended above your chest.
7. Pause briefly at the top, ensuring your arm is straight but not locked out.
8. Lower the dumbbell slowly back to the starting position at shoulder height.
9. Complete the desired number of repetitions before switching arms.

Technical tips

• Keep your core engaged to maintain stability throughout the movement.
• Focus on controlled movements; avoid using momentum to lift the weight.
• Ensure your wrist remains in a neutral position to prevent strain.
• Breathe out as you press the dumbbell up and inhale as you lower it down.
• Start with a lighter weight to master form before increasing resistance.
• Maintain even pressure through both feet to stabilize your body during the lift.