Chest exercise · dumbbell
Dumbbell Incline Palm-in Press
The dumbbell incline palm-in press is a dumbbell exercise that targets the chest (pectorals), with the shoulders and triceps assisting.
How to do the dumbbell incline palm-in press
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with a dumbbell in each hand, palms facing each other.
- Plant your feet firmly on the ground and keep your back straight against the bench.
- Start with the dumbbells at shoulder level, elbows bent and palms facing each other.
- Press the dumbbells up and away from your body, extending your arms fully.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- 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.
