Exercise guide · Intermediate · Compound

Dumbbell Incline Palm-in Press: How to Do It & Muscles Worked

The dumbbell incline palm-in press is a chest exercise performed on an incline bench with dumbbells, focusing on the upper pectorals while also engaging the shoulders and triceps. The palms face each other throughout the movement, which can reduce shoulder strain and emphasize the inner chest.

Primary muscles
Chest
Secondary muscles
Triceps , Shoulders
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell incline palm-in press
Front view: muscles worked by the dumbbell incline palm-in press. Primary: chest. Secondary: triceps and shoulders.
Back view: muscles worked by the dumbbell incline palm-in press. Primary: chest. Secondary: triceps and shoulders.
Primary Secondary

How to do the dumbbell incline palm-in press

  1. Step 1: Set up an incline bench at a 45-degree angle.
  2. Step 2: Sit on the bench with a dumbbell in each hand, palms facing each other.
  3. Step 3: Plant your feet firmly on the ground and keep your back straight against the bench.
  4. Step 4: Start with the dumbbells at shoulder level, elbows bent and palms facing each other.
  5. Step 5: Press the dumbbells up and away from your body, extending your arms fully.
  6. Step 6: Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell incline palm-in press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Incline Palm-in Press alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.