At a glance
- Main muscle
- Chest
- Also works
- Shoulders and triceps
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 2 kg
How to do it
- Bench at 15-30°.
- Lower the dumbbells deep, elbows slightly below shoulder height.
- Press up and slightly inward.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Low angle: still emphasises the upper chest, but less front delt than at 45°. Dumbbells allow a long range.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Incline Dumbbell Press · Dumbbell · rating A
- Smith Machine Low-Incline Press · Machine · rating A
- Dumbbell Bench Press · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the low-incline dumbbell press.
Let Mitta set the weight.
Mitta plans the low-incline dumbbell press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
low-incline dumbbell press
What muscles does the low-incline dumbbell press work?
The low-incline dumbbell press mainly trains your chest. Your shoulders and triceps help.
How many reps of the low-incline dumbbell press should I do?
Mitta plans the low-incline dumbbell press at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the low-incline dumbbell press?
Good alternatives that train the same muscle are the incline dumbbell press, Smith machine low-incline press and dumbbell bench press.
Is the low-incline dumbbell press good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the low-incline dumbbell press have rating A?
Low angle: still emphasises the upper chest, but less front delt than at 45°. Dumbbells allow a long range.