Gold Member Badge


  • You're all caught up!

How to Do an Incline Dumbbell Bench Press Without a Bench

author image Jolie Johnson
Based in Austin, Texas, Jolie Johnson has been in the fitness industry for over 12 years and has been writing fitness-related articles since 2008 for various websites. She received her Bachelor of Arts in English and philosophy from the University of Illinois.
How to Do an Incline Dumbbell Bench Press Without a Bench
Select an appropriately sized stability ball.

The incline dumbbell bench press targets your upper chest -- the clavicular head of the pectoralis muscle -- more than a flat bench press does. To do the incline press, you need a piece of equipment that allows you to set your torso at an incline. If you don't have access to an incline weight bench, a stability ball is a portable, inexpensive option. Select a burst-resistant ball for this exercise; if the ball is punctured, it will deflate slowly rather than exploding.

Video of the Day

Step 1

Sit on the ball with a dumbbell in each hand and your feet flat on the floor.

Step 2

Walk forward, lowering your hips toward the floor. Keep your back straight.

Step 3

Stop when your hips are just off the ball and your lower back is pressed into the ball. Your torso should be at a 30- to 45-degree angle with the floor. Your shoulders and head should not touch the ball.

Step 4

Lift the dumbbells so they are in line with your upper chest. Your palms should face forward and your elbows should be at a 90-degree angle.

Step 5

Exhale and press the weights up and together. They should move in a path over your upper chest. The dumbbells should almost touch at the top of the movement.

Step 6

Pause for a count and then slowly lower the dumbbells back to the starting position.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media