Chest & triceps · Horizontal push
Incline dumbbell press
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
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- Equipment
- Dumbbells and stable adjustable bench
- Muscles worked
- Chest, shoulders, triceps
- Movement
- Horizontal push
How to perform
- Set a modest bench incline.
- Plant your feet and keep your back supported.
- Lower weights beside the upper chest with forearms near vertical.
- Press up smoothly without shrugging.
Three cues to remember
- Use a modest incline.
- Keep feet and back supported.
- Press without shrugging.
Common mistakes
- Bench almost upright.
- Bouncing.
- Pushing head forward.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Dumbbell floor press or incline push-up.
Progress when ready
Increase repetitions, then load.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
ACE: chest press reference ↗