How to Do an Incline Dumbbell Bench Press Without a Bench

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.

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.

Things You'll Need

Stability ball