Dumbbell Palms In Incline Bench Press
Learn how to do the Dumbbell Palms In Incline Bench Press with proper form and technique. This dumbbell exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.
How to Do the Dumbbell Palms In Incline Bench Press
Follow these steps to perform the Dumbbell Palms In Incline Bench Press with correct form:
- 1Set up an incline bench at a 45-degree angle.
- 2Sit on the bench with your back against the backrest and feet flat on the ground.
- 3Hold a dumbbell in each hand with an overhand grip, palms facing inwards.
- 4Extend your arms straight up above your chest, keeping a slight bend in your elbows.
- 5Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body.
- 6Pause for a moment at the bottom, then press the dumbbells back up to the starting position.
- 7Repeat for the desired number of repetitions.
Dumbbell Palms In Incline Bench Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Dumbbell Palms In Incline Bench Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
dumbbell incline one arm hammer press on exercise ball
dumbbell twisting bench press
dumbbell close-grip press
dumbbell incline hammer press on exercise ball
dumbbell lying extension (across face)
dumbbell incline two arm extension
Frequently Asked Questions
What muscles does the Dumbbell Palms In Incline Bench Press work?
The Dumbbell Palms In Incline Bench Press primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Dumbbell Palms In Incline Bench Press?
The Dumbbell Palms In Incline Bench Press requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell Palms In Incline Bench Press with proper form?
Start by Set up an incline bench at a 45-degree angle. Sit on the bench with your back against the backrest and feet flat on the ground. Hold a dumbbell in each hand with an overhand grip, palms facing inwards. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell Palms In Incline Bench Press?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
What are the best sets and reps for the Dumbbell Palms In Incline Bench Press?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Dumbbell Palms In Incline Bench Press best for?
The Dumbbell Palms In Incline Bench Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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