Triceps exercise · dumbbell
Dumbbell Palms in Incline Bench Press
The dumbbell palms in incline bench press is a dumbbell exercise that targets the triceps, with the chest and shoulders assisting.
How to do the dumbbell palms in incline bench press
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your back against the backrest and feet flat on the ground.
- Hold a dumbbell in each hand with an overhand grip, palms facing inwards.
- Extend your arms straight up above your chest, keeping a slight bend in your elbows.
- Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body.
- Pause for a moment at the bottom, then press the dumbbells back up 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 triceps. The chest and shoulders work as secondary muscles. See all triceps exercises or every dumbbell exercise.
