Exercise · Form & cues
Incline DB Press — form guide
Upper Chest · Front Delt · Triceps. Equipment: Dumbbells + Incline Bench (30–45°). Difficulty: Beginner–Intermediate.
TEMPO
3-1-2-1 (3s down, 1s stretch, 2s up, 1s squeeze at top)
The upper chest is notoriously hard to feel. The 1-second squeeze at lockout changes everything — actively try to touch your pinkies together at the top.
Cues
- Set bench at 30° for chest emphasis, 45° shifts to delts
- Start with DBs at shoulder height, not pressed out
- Lower until you feel a deep stretch in the upper chest
- Press in a slight arc, finishing over your chin not chest
- Keep scapulae pinched the entire set
Common mistakes
- Going too steep (45°+) — becomes a shoulder press
- Not reaching full stretch — loses the upper-chest stretch reflex
- DBs drifting wide at bottom — rotator cuff strain
Injury notes
Lower the angle if you have AC joint issues
Progression
When reps hit top range easily, increase by 2kg per DB.