Regarding strength training, hitting targets, and tracking performance can feel like a real chore. To make matters worse, knowing what targets to aim for can be challenging. This is especially true when starting or returning to the gym after an extended break. As such, using that metric to gauge your performance instead of the average deadlift weight would be much more relatable. This article will offer valuable insights into average incline dumbbell press performance so you can set realistic and achievable goals, and get back to doing what you love, working out.

Liftoff’s workout tracker app can help you learn about average incline dumbbell press performance and use that information to reach your goals. The app breaks down each lift to provide information on performance targets for your level and how to improve over time.

What is Incline Dumbbell Press?

The incline dumbbell press is powerful for building a strong, sculpted chest. It focuses on the upper pectoral muscles but can also strengthen the triceps and shoulders. You need a set of dumbbells and an adjustable bench to perform the incline dumbbell press. Set the bench to an angle between 30 and 45 degrees. 

Grasp a dumbbell in each hand, and lie back on the bench. Position the weights above your chest with your elbows bent. This is the starting position. Press the weights up, turning your wrists so your palms face each other at the top of the movement. Lower the dumbbells back to the starting position under control to complete one rep. 

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Average Incline Dumbbell Press Performance

The average incline dumbbell press performance can be challenging to gauge. Lifters are often weaker on the incline dumbbell press than flat or decline variations due to the increased reliance on shoulder strength and stability. 

Lifters expect to press about 75 to 90 percent of their flat dumbbell press performance on the incline. If you are new to the incline press, start with lighter weights rather than assuming you can press the same load as you would on a flat bench. 

Why is the Incline Press More Challenging?

Most lifters struggle to lift as much weight on the incline press as on the flat bench press. Several factors contribute to this difference. 

• Increased Shoulder Involvement: The incline position recruits more anterior deltoids, generally weaker than the pectorals. 

• Reduced Chest Contribution: The upper chest (clavicular head) is smaller and weaker than the more significant middle portion of the pecs, which is emphasized in the flat bench press. 

• Stabilization Challenges: The incline angle makes it harder to maintain balance and control, particularly with dumbbells rather than barbells.

How Much Can the Average Man Incline Dumbbell Press?

The amount of weight a man can press depends on experience level, weight, and strength. Below are general benchmarks for the incline barbell bench press (which can be used as a reference for dumbbell performance and adjustment for stability requirements). 

For example, a 198-pound intermediate lifter can incline bench press approximately 175 pounds with a barbell. Since dumbbells require more stabilization, the average incline dumbbell press would be lower, around 75-90% of barbell performance. Here’s what that might look like for dumbbell weights per hand: 

• Untrained (No lifting experience): ~30-40 lbs per hand   

• Novice (Some gym experience): ~45-55 lbs per hand   

• Intermediate (Consistent training): ~60-75 lbs per hand   

• Proficient (Advanced lifter): ~80-95 lbs per hand   

• Elite (Highly trained lifter): 100+ lbs per hand   

How Much Can the Average Woman Incline Dumbbell Press? 

Women typically lift less than men due to differences in muscle mass and upper-body strength, but strength progression follows the same pattern. An intermediate 165-pound female lifter can incline barbell press around 110 pounds, meaning she would likely use 40-55 lbs per hand for dumbbells. 

Estimated incline dumbbell press for women: 

• Untrained: ~10-20 lbs per hand    

• Novice: ~25-35 lbs per hand   

• Intermediate: ~40-55 lbs per hand   

• Proficient: ~60-70 lbs per hand    

• Elite: 75+ lbs per hand    

Comparing Incline and Flat Bench Performance

Lifters can press about 20-25% less on the incline press than on the flat bench press. A world-class male athlete who flat benches 500 pounds may max out at 410 pounds on the incline bench. 

A 148-pound world-class lifter who can flat bench 365 pounds might reach 300 pounds on the incline. Due to increased shoulder involvement and stabilization demands, the incline press will follow this same trend for dumbbell pressing, requiring lighter weights than a flat dumbbell press. 

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What Influences Your Incline Dumbbell Press Performance

The incline dumbbell press primarily works the upper chest (clavicular head of the pectoralis major), anterior deltoids (front shoulders), and triceps. Proper muscle activation is essential since this movement shifts focus to the upper chest more than a flat press.  

Engage your pectorals by squeezing them at the top of the press to ensure your chest does most of the work. Control the lowering phase to maintain tension in the target muscles rather than shifting stress to the shoulders. Avoid excessive shoulder dominance by keeping a slight arch in your back and ensuring your chest remains lifted throughout the movement.

Bench Angle: Finding the Optimal Position

The angle of your bench determines which muscles do the most work. Research and expert recommendations suggest a 30-35 degree incline is ideal for upper chest activation, while a lower incline (30 degrees) keeps more focus on the chest. 

A higher incline (45 degrees or more) recruits more of the front deltoids, reducing chest engagement. If your goal is chest development, stay within the 30-35 degree range to ensure the pecs remain the primary mover.

Form and Technique: Maximizing Efficiency

Proper form and technique prevent injury and ensure optimal muscle engagement. Here’s what to keep in mind. Retract your shoulder blades. Pinching them together creates a stable pressing base and prevents the shoulders from taking over. 

Keep your elbows at a 45-degree angle. Flaring your elbows too wide puts excessive strain on the shoulders, while keeping them too close can limit chest activation. Control the movement. Avoid rushing through reps slow and control lowering (eccentric phase), which enhances muscle activation and strength gains.

Strength Imbalances: Addressing Weaknesses

One major advantage of using dumbbells over a barbell is that each side works independently, helping to identify and correct strength imbalances. If one side is significantly weaker, you may find the weaker arm struggles to match the range of motion of the stronger side. 

Your form may break down as your body compensates for the imbalance. To fix this, focus on even pressing mechanics, and if necessary, incorporate unilateral (single-arm) exercises to correct muscle imbalances.

Training Experience: The Role of Consistency

Like any strength-based exercise, training experience plays a big role in performance improvement. Progressive overload, gradually increasing weight or reps over time, helps develop strength and endurance. 

For beginners, start with light weights to build confidence and coordination. Focus on perfecting your form before increasing resistance. For advanced lifters, incorporate tempo variations (slowing down the eccentric phase) to enhance muscle activation. Experiment with pause reps at the bottom to improve stability and control.

Biomechanics and Range of Motion: The Challenge of the Incline Press

The incline press increases the range of motion compared to a flat bench press, making it more challenging. A more excellent range of motion requires more strength and endurance, especially in the upper chest and shoulders. 

Better mobility and flexibility in the shoulders and arms are necessary to maintain proper form. This is why some lifters may struggle with heavier loads on the incline press than a flat bench press; the increased range demands greater control and stability.

Stabilization and Balance: Controlling the Movement

Unlike a barbell press, dumbbells require more stabilization. If you lack stability and balance, you may notice the weights wobbling at the top of the lift. Uneven pressing strength between arms is also standard. You might experience difficulty maintaining controlled reps. 

To improve stabilization, strengthen your rotator cuff and shoulder stabilizers with accessory exercises. Perform slow, controlled reps to reinforce proper movement patterns. Focus on core engagement to maintain a stable pressing position.

Body Composition and Strength-to-Weight Ratio

Your body composition and overall strength-to-weight ratio also affect your performance. Individuals with a higher muscle mass relative to their body weight tend to perform better in strength-based movements like the incline dumbbell press. If you struggle with pressing strength, improving overall chest, shoulder, and triceps strength, and refining your technique will help boost your performance.

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3 Tips to Improve Your Incline Dumbbell Press

1. Finding The Optimal Bench Angle for Incline Dumbbell Pressing

The bench angle plays a crucial role in targeting the upper chest effectively. Most adjustable benches allow for various positions, from flat (0 degrees) to near vertical (85-90 degrees), but when it comes to the incline dumbbell press, you want to find the sweet spot. Experts recommend setting your bench at 30-45 degrees, with 30 being optimal for upper chest activation. 

A 2020 study published in the International Journal of Environmental Research and Public Health found that the upper pecs were most engaged when pressing at a 30-degree incline. If you increase the angle beyond that, your shoulders and triceps start taking over more of the workload, reducing the emphasis on your chest. If your goal is maximum chest activation, start at 30 degrees and experiment slightly to see what feels best for your body. 

2. Choosing The Right Weight for Incline Dumbbell Presses

Because the incline dumbbell press shifts the workload from the entire chest to the upper pecs and smaller stabilizing muscles (like the pec minor and front delts), you won’t be able to lift as much as you would on a flat bench. This is normal. 

To find the right weight: 

• Start lighter than your usual flat bench press weight. 

• Perform 3-4 sets of 8-12 reps, keeping 1-2 reps in reserve (meaning you stop before complete failure). 

• Gradually increase the weight as you gain control and confidence with the movement. 

If you’re struggling to press the weight up without excessive effort or losing control on the way down, it’s a sign you need to go lighter and focus on perfecting your form first.

3. Mastering Your Form for Incline Dumbbell Presses

Proper form not only maximizes your gains but also reduces injury risk. 

Here are the key points: 

• Keep the dumbbells close to your body. This prevents instability and reduces the risk of losing control. Control the eccentric (lowering) phase. 

• Slowly lowering the weights engages more muscle fibers and promotes better strength development. 

• Arch your back slightly. Unlike many other exercises where a neutral spine is key, a slight arch in your back helps elevate your ribcage, allowing for better chest activation. 

• Aim to bring the dumbbells to just below your collarbones. If you were using a barbell, it should ideally touch right below the collarbone. 

When using dumbbells, imagine an invisible bar connecting them to guide the movement. By implementing these form tips, you’ll engage your upper chest more effectively, reduce unnecessary strain on your shoulders, and ensure steady strength progression.

Join over 1 Million Lifters Today －Download Liftoff

Starting your deadlift journey can be intimidating, but it doesn’t have to be. First, you must forget what others are lifting, and focus on your progress. Tracking your performance will help you set achievable goals and celebrate milestones as you reach them. The average deadlift weight for a beginner is 135 lbs. 

This is a starting place for those who have never lifted before and are just learning proper deadlift technique. If you don't have any prior experience, it can take some time to build the strength and coordination to lift this amount. Don’t be discouraged if you need to start below this number. The most important thing is to master the basics and develop a solid foundation before adding more weight. 

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