Incline Bench Press (Dumbbell)
Trains the chest, with help from the triceps and shoulders. You need a dumbbell. 23 of our free programs use it, across 87 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Incline Bench Press (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
23of our 50 programs use it
3×10–12the shape they run most (45 sessions)
1:30typical rest between sets
3open the session with it
2finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 5×5 Linear Progression + Accessories | Workout A | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 60-Day Cut | Full Body C | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 90-Day Transformation | Full Body A | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Arnold Split | Chest & Back | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bro Split | Chest | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dorian Yates HIT | Chest, Triceps & Abs | 1×12 @ 40% 1×8 @ 70% 1×6–10+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell + Bench Full Body | Full Body A, Full Body C | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| German Volume Training (GVT) | Day 1 — Chest & Back | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL UHF | Squat | 3×10 @ 57%4×8 @ 62%+3 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| High Frequency PPL | Push A — Chest Emphasis, Push B — Shoulder Emphasis | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Juggernaut Method 2.0 | Bench — Accumulation — Tens Wave, Bench — Intensification — Tens Wave +14 | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Leangains RPT | Day B — Chest Focus | 1×8–10+ AMRAP 1×10–12 @ 90% 1×12–14 @ 80% | Linear: +2.5 kg on success, deload 10% after 2 misses |
| Lyle McDonald's Generic Bulking Routine | Upper A, Upper B | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL | Push A — Bench Primary, Push B — OHP Primary | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL: 5/3/1 | Push A — Bench (5s week), Push B — OHP (5s week) +6 | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Push — Chest, Shoulders & Triceps | 4×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Chest & Arms Hypertrophy | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHUL | Upper Power | 3×6–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Physique Peak | Push | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Push | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Strong Curves (Beginner) | Workout C — Phase 1 | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Chest & Triceps Pump | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Vince Gironda 8×8 | Chest & Back | 8×8 | Linear: +2.5 kg on success, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Incline Bench Press (Dumbbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Incline Bench Press (Dumbbell) trains
Technique
How to do the Incline Bench Press (Dumbbell)
- Sit on an incline bench set at a 45-degree angle, holding a dumbbell in each hand with your arms bent and dumbbells positioned near your chest.
- Press both dumbbells upward until your arms are fully extended, keeping your palms facing forward.
- Lower the dumbbells back to the starting position with control.
- Repeat the pressing motion for the desired number of repetitions.
Form cues
Getting it right
- Ensure your wrists remain straight and aligned with your forearms.
- Avoid locking your elbows at the top of the press to protect your joints.
- Use a weight that allows for proper form and control.
Substitutes
Swap Incline Bench Press (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Incline Bench Press (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.