Chest · Dumbbell
Incline Dumbbell Bench Press
The incline dumbbell bench press is a pressing movement performed on a bench set at an upward angle, with a dumbbell in each hand pressed from chest level to arm’s length.
Also called Incline Dumbbell Press. orcatrain matches these names when you search the movement catalogue.
How is the incline dumbbell bench press performed?
With the bench set to an incline — commonly somewhere around thirty to forty-five degrees — the lifter sits back with a dumbbell in each hand and brings them to the sides of the upper chest. The dumbbells are pressed up until the arms are straight, then lowered under control to roughly the level of the chest. The angle of the bench means the press travels at a diagonal rather than straight up, and each arm balances its own load.
What does the incline dumbbell bench press train?
The incline dumbbell press combines the two variables that separate it from a flat barbell bench: the incline shifts emphasis toward the upper chest and front deltoids, and the dumbbells force each arm to stabilise independently. It is the most common upper-chest accessory precisely because it changes both at once, and the load will be noticeably lower than a flat dumbbell press as a result.
How does orcatrain score the incline dumbbell bench press?
Log the weight of a single dumbbell, not the pair. Because the load depends on the bench angle you used, keeping that angle consistent is what makes your logged history comparable session to session. Scored on its own; not part of the headline total.
Every scored set is turned into an estimated one-rep max, and that estimate is scored with the DOTS coefficient against your bodyweight and sex — so a set is comparable with your own past work and with lifters of a different size. Sets above ten repetitions are recorded but not scored: the estimate is a curve fit that stops being honest past that point, so orcatrain returns nothing rather than a confident guess. Weights are stored in kilograms.
Track your progress on Incline Dumbbell Bench Press.
Movement names and groupings come from Strength Level, where you can also see their strength standards for this movement. DOTS is computed by orcatrain itself.