Dumbbell Incline Palm-in Press

Dumbbell Incline Palm-in Press

The Dumbbell Incline Palm-in Press is a fantastic exercise that targets the chest muscles, particularly the upper chest region. This exercise is performed on an inclined bench, with dumbbells in each hand and the palms facing each other (hence the name "palm-in"). The incline position helps to activate the upper chest muscles more effectively compared to a flat bench press. By using dumbbells instead of a barbell, each side of the body is required to work independently, ensuring symmetrical muscle development and reducing the risk of muscle imbalances. When performing the Dumbbell Incline Palm-in Press, it is crucial to maintain proper form throughout the movement. Start with a weight that challenges you but still allows for proper execution. Keep your back pressed firmly against the bench, engage your core, and maintain a slight arch in your lower back. As you lower the dumbbells, focus on a controlled eccentric (lowering) phase, keeping your elbows at a 45-degree angle from your body. Press the dumbbells back up to the starting position, fully extending your arms without locking out your elbows. Remember to breathe consistently throughout the exercise, inhaling as you lower the weights and exhaling as you push them back up. Incorporating the Dumbbell Incline Palm-in Press into your workout routine can help you develop a strong and well-defined chest. Remember to gradually increase the weight as you progress to continue challenging your muscles. Keep in mind that proper form and technique are essential for maximizing the benefits of this exercise and preventing injuries.


  • Set an adjustable bench to a 30-45 degree incline.
  • Sit on the bench with a dumbbell in each hand and extend your arms straight up above your chest, palms facing each other (neutral grip).
  • Lower the dumbbells slowly and in control, allowing your elbows to flare out to the sides.
  • Pause briefly when the dumbbells are in line with your chest.
  • Press the dumbbells back up to the starting position, fully extending your arms while keeping your palms facing each other.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Use an incline bench set at a 30-45 degree angle to target the upper chest muscles.
  • Ensure that your palms are facing each other throughout the exercise to engage the inner chest muscles.
  • Start with lighter weights and gradually increase the intensity as you become comfortable with the movement.
  • Focus on maintaining a slow and controlled motion throughout the exercise to maximize muscle engagement.
  • Keep your core engaged and maintain a neutral spine position throughout the exercise for stability.
  • Exhale as you push the dumbbells up and inhale as you lower them down for better control.
  • Avoid locking out your elbows at the top of the movement to keep tension on the chest muscles.
  • If you experience any discomfort or pain, decrease the weight or consult a fitness professional.
  • Incorporate this exercise into your regular chest training routine for variety and overall muscle development.


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