Wide Incline Dumbbell Press for Upper Outer Chest
Wide grip on an incline emphasizes the outer and upper chest fibers.
ChestIntermediateStrengthPress
At a glance
| Muscles worked | Primary: upper & outer chest. Secondary: shoulders, triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Lie on an incline bench holding dumbbells with a wider-than-shoulder grip.
- Press the dumbbells upward, focusing on the outer upper chest.
- Lower with control.
- Keep the core engaged.
- Repeat for desired reps.
Equipment
- Dumbbells
- Incline Bench
Coaching tips
Benefits
Wide grip on an incline emphasizes the outer and upper chest fibers.
Common mistakes
Avoid excessive elbow flare that stresses the shoulders.
Make it harder
Increase weight or pause at the bottom.
Make it easier
Use a narrower grip or lighter weight.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 each armGeneral 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.