Dumbbell Incline Palm-in Press

An incline press with a neutral grip (palms in). It shifts the focus to the upper chest and triceps while being very safe for the shoulder joints.

Exercise Details

Level: Intermediate
Body Area: upper
Type: push
Mechanics: Compound

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on an incline bench. Hold dumbbells with a neutral grip at the sides of your upper chest. Brace your core.

Instructions

1. Press the weights up until arms are extended.
2. Lower slowly, keeping elbows tucked.
3. Squeeze the upper chest at the top.
4. Maintain scapular retraction.
5. Exhale as you press.

Common Mistakes

1. Flaring the elbows.
2. Arching the back.
3. Losing control of the weights.

Alternative Exercises

Wide Hand Push-Up

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Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

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A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

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A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

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An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.