This exercise involves lying on an incline bench and using dumbbells with a narrow grip to perform a chest press. It primarily targets the upper chest muscles while increasing triceps involvement and shoulder stability. The narrow grip dumbbell incline bench press can help improve upper body strength, muscle control, and overall chest definition.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the upper chest muscles with greater emphasis on the inner chest due to the narrow grip position
- Increases triceps activation while still engaging the shoulders and upper chest throughout the movement
- Improves upper body pressing strength and stability
- Enhances muscle control and coordination thanks to the independent movement of the dumbbells
- Allows a more joint-friendly pressing path and can be adjusted easily by modifying the bench angle or dumbbell weight
- Helps develop balanced upper body musculature while reinforcing shoulder stability
How to perform
- Start by lying on an incline bench with your feet flat on the ground and your back pressed firmly against the bench.
- Hold a dumbbell in each hand using a narrow grip, with your palms facing each other or slightly forward, and your arms extended above your chest.
- Slowly lower the dumbbells toward your upper chest while keeping your elbows close to your body.
- Pause briefly when the dumbbells are just above your chest.
- Press the dumbbells back up to the starting position by fully extending your arms.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Anterior Deltoid
Primary
Triceps
Primary