Go Wide for a Bigger Chest: The Wide Range Incline Dumbbell Press
Why Go Wide?
If you’ve been pressing the same way for years, your chest is probably craving a new stimulus. The Wide Range Incline Dumbbell Press is exactly that — a small tweak that completely changes how your pecs are loaded and how your bench press feels.
Instead of bringing the dumbbells together at the top like a traditional press, you keep your hands externally rotated, maintain a big arch in your back, and keep the dumbbells traveling in a wider path from start to finish.
The Big Difference
With a standard press, the dumbbells come close together at the top, which reduces tension on the chest. By keeping them out wider — both on the way down and the way up — you keep the pecs under constant tension for the entire set. This isn’t just “harder” for the sake of being harder — it’s smarter because:
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It mimics a wide-grip bench press and strengthens that specific groove.
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It delivers a different kind of pump that your muscles aren’t used to.
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It improves pressing stability by forcing you to stay externally rotated.
How to Do It Right
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Set up on an incline bench (can also be done flat).
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Keep your shoulders externally rotated — think elbows under wrists.
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Lower the dumbbells slightly outside the chest, not directly over it.
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Press up while keeping that same wide path — no clinking the dumbbells together.
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Aim for 12 reps with a full stretch and full lockout.
Flat vs. Incline
You can use this wide range press on both flat and incline benches. Incline will target your upper chest more, while flat will put the emphasis across the entire pec. Both will light you up in a way you haven’t felt before.
Why You Should Try It
If your bench press has been stuck, or if chest day has started to feel stale, this is a perfect way to break the pattern. You’re still building strength, but you’re doing it in a way that hits the muscles differently and forces adaptation.
By putting your chest under tension for longer and training in the wider position, you’re making that part of your bench press stronger — which can translate into more weight on the bar over time.