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Incline Underhand Dumbbell Press

Underhand grip on the incline press recruits the biceps and shifts shoulder joint stress

ChestIntermediateStrengthPush

At a glance

Muscles workedPrimary: Upper chest and biceps
Muscle groupChest
DifficultyIntermediate
TypeStrength · Push
Sets & reps4 sets × 8-12 reps
Estimated calories burned~60 kcal

How to do it

  1. Step 1: Lie back on an incline bench holding a dumbbell in each hand with palms facing toward your feet
  2. Step 2: Position the dumbbells at chest level with elbows tucked
  3. Step 3: Press both dumbbells straight up, keeping the underhand grip
  4. Step 4: Lower with control back to chest level
  5. Step 5: Repeat for the full set

Equipment

Coaching tips

Benefits

Underhand grip on the incline press recruits the biceps and shifts shoulder joint stress

Common mistakes

Letting the elbows flare too wide instead of staying tucked

Make it harder

Increase the dumbbell weight or slow the lowering phase

Make it easier

Lower the incline angle or use lighter dumbbells

Breathing

Exhale pressing up, inhale lowering down

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General 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.