Dumbbell Incline Breeding

Target muscle

Pectorals

Also works

Shoulders, triceps

Equipment

Dumbbell

Body part

Chest

How to do the dumbbell incline breeding

1. Set up an incline bench at a 45-degree angle.
2. Sit on the bench with your back against the pad and feet flat on the ground.
3. Hold a dumbbell in each hand with an overhand grip, palms facing forward.
4. Start with your arms fully extended, perpendicular to the ground.
5. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
6. Pause for a moment at the bottom, then push the dumbbells back up to the starting position.
7. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the chest (pectorals). The shoulders and triceps work as secondary muscles. See all chest exercises or every dumbbell exercise.