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All exercises

Dumbbell palms in incline bench press

Intermediate

Dumbbell palms in incline bench press is a compound dumbbell exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Set up an incline bench at a 45-degree angle.
  2. 2Sit on the bench with your back against the backrest and feet flat on the ground.
  3. 3Hold a dumbbell in each hand with an overhand grip, palms facing inwards.
  4. 4Extend your arms straight up above your chest, keeping a slight bend in your elbows.
  5. 5Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body.
  6. 6Pause for a moment at the bottom, then press the dumbbells back up to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Barbell incline close grip bench pressBarbell
  • Barbell close-grip bench pressBarbell
  • Barbell reverse close-grip bench pressBarbell
  • Ez-bar close-grip bench pressEZ bar
  • Dumbbell twisting bench pressDumbbell
  • Close-grip push-upBodyweight

Easier variations

  • Dumbbell neutral grip bench pressDumbbell

Harder variations

  • Barbell jm bench pressBarbell
  • Ez barbell jm bench pressEZ bar
Logged today · 2 min restDumbbell palms in incline bench press

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