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Incline Dumbbell Press

Primary target: Pectoralis Major (胸大肌)

Exercise Details

Equipment
Dumbbells + incline bench (30-45°)
Sets & Reps
3-4 sets × 8-12 reps · rest 90 s
How to do it
Bench at 30-45°; shoulder blades retracted and depressed against the bench; lower until the upper chest stretches (upper arms slightly below parallel); press along the incline path until the bells nearly meet.
Common mistakes
Bench angle too high (becomes a shoulder press), shallow descent, lower back arching off the bench

Muscles Worked

Pectoralis Major

Other Exercises for the Same Muscle

Barbell Bench Press · Dips · Cable Chest Fly · Push-Up · Pec Deck Fly · Squeeze Press

See the Pectoralis Major in the 3D anatomy tool →