Incline Single Dumbbell Press
Pressing a single dumbbell with both hands centers the load and emphasizes core stability
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Upper chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 4 sets × 8-12 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Sit back on an incline bench holding a single dumbbell with both hands at chest level
- Step 2: Brace your core and press the dumbbell straight up
- Step 3: Fully extend your arms at the top
- Step 4: Lower back down to chest level with control
- Step 5: Repeat for the full set
Equipment
- Dumbbell optional
- Incline bench optional
Coaching tips
Benefits
Pressing a single dumbbell with both hands centers the load and emphasizes core stability
Common mistakes
Letting the dumbbell tip forward or backward instead of pressing straight up
Make it harder
Increase the dumbbell weight or slow the eccentric phase
Make it easier
Lower the incline angle or use a lighter dumbbell
Breathing
Exhale pressing up, inhale lowering down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.