Exercise guide · Intermediate · Compound

Dumbbell Palms in Incline Bench Press: How to Do It & Muscles Worked

The dumbbell palms in incline bench press is a strength exercise targeting the triceps, with secondary emphasis on the chest and shoulders. It is performed on an incline bench with dumbbells, using a palms-in grip to keep the elbows close to the body, which increases triceps activation.

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

How to do the dumbbell palms in incline bench press

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

More exercises that train the triceps as their main target:

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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.