{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Incline Dumbbell Press",
      "kind": "common"
    },
    {
      "text": "Incline DB Bench Press",
      "kind": "abbreviation"
    },
    {
      "text": "Incline DB Press",
      "kind": "abbreviation"
    },
    {
      "text": "Incline Bench Press - Dumbbell",
      "kind": "common"
    },
    {
      "text": "incline dumbbell bench",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-sternal",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "horizontal-adduction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "horizontal-push",
      "push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "transverse",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ],
      [
        "adjustable-bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "537"
  },
  "id": "oec:incline-dumbbell-bench-press",
  "instructions": {
    "setup": [
      "Set an adjustable bench to an incline of approximately 30 to 45 degrees.",
      "Sit on the bench with a dumbbell resting upright on each knee.",
      "Plant your feet firmly on the floor and retract your shoulder blades against the backrest.",
      "Kick the dumbbells back with your knees one at a time as you lean back onto the bench, pressing them into a locked-out position over your upper chest."
    ],
    "steps": [
      "Lower the dumbbells under control toward your upper chest, allowing your elbows to track at roughly a 45-degree to 60-degree angle relative to your torso.",
      "Descend until you achieve a comfortable stretch in the pectorals, keeping your forearms perpendicular to the floor.",
      "Press the dumbbells up and slightly inward along a natural arc until your arms are extended, without banging the weights together at the top."
    ],
    "breathing": "Inhale deeply during the lowering eccentric phase, and exhale powerfully as you press past the sticking point.",
    "cues": [
      "Tuck elbows slightly toward the ribs, avoiding a flared 90-degree angle.",
      "Keep the wrists stacked directly over the elbows.",
      "Drive the floor away with your feet to keep the torso stable."
    ],
    "common_faults": [
      {
        "fault": "Setting the bench angle too steep (greater than 45 degrees).",
        "correction": "Keep the bench at 30 to 45 degrees to maintain tension on the clavicular head of the chest rather than completely shifting load to the anterior deltoids."
      },
      {
        "fault": "Flaring the elbows straight out to the sides.",
        "correction": "Tuck the elbows roughly 45 to 60 degrees to protect the shoulder joint and better align with upper pectoral muscle fibers."
      },
      {
        "fault": "Bouncing or colliding the dumbbells at the top.",
        "correction": "Maintain tension throughout the movement by stopping just short of full lockout and keeping the dumbbells separated by a few inches."
      }
    ],
    "safety": {
      "precautions": [
        "If experiencing muscle failure, drop the dumbbells safely away from your body to the rubber flooring or guide them carefully back to your thighs while sitting up."
      ],
      "spotter": "recommended"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "rir",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Incline Dumbbell Bench Press",
  "previous_ids": [
    "oec:incline-bench-press-dumbbell"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Incline Bench Press - Dumbbell",
        "url": "https://wger.de/en/exercise/537/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-bench-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-incline-bench-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-incline-chest-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:smith-machine-incline-bench-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "incline_degrees": 30,
    "position": "supine",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "An upper-body compound pressing movement performed on an inclined bench to target the upper chest, anterior shoulders, and triceps."
}