How To Do Incline Dumbbell Press

Muscle Groups worked: Upper Chest This is a great exercise..

How To Do Incline Dumbbell Press

Muscle Groups worked:
Upper Chest

This is a great exercise if you want to achieve the “pump” it is perfect if your a beginner or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great compound exercise!

Doing a push day? This exercise is perfect for you! 

Muscles Targeted:

Incline Dumbbell Press targets the upper area of your chest and its great for strength and sculpting. The shoulders and triceps are also worked when doing this great exercise! 

Exercise Instructions:

  1. The incline dumbbell bench press is a great exercise for building mass on the upper chest. Set up for the exercise by setting an incline bench to an angle of about 30 degrees and placing the dumbbells at the low end.
  2. Grasp the dumbbells and sit down on the bench, placing the ends of the dumbbells on your knees.
  3. Rock back onto the bench using your legs to help push the dumbbells up. You should be laying back on the bench with your arms fully outstretched holding the dumbbells above your body at shoulder width. This is the starting position.
  4. Keeping your body fixed, slowly lower the dumbbells down towards your upper chest until the handles are about level with your chest.
  5. Without pausing,  slowly raise the dumbbells back up without locking your elbows out at the top of the exercise.
  6. Repeat for desired reps.


Incline Dumbbell Press Tips:

Control the dumbbells throughout the set by lowering them slowly, not letting them touch your body at the bottom of the movement and not touching them together at the top of the movement.

Don’t lock your elbows out or rest at the top of the movement.

Don’t set the angle of the bench too high. This will recruit too much of the front shoulders. 

When finished, place the dumbbells back on your thighs. Then safely place them on the floor.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets of Incline Dumbbell Press. As you progress and become adept, increase your reps and sets. However, avoid over training your chest. Only train your chest once per week for optimal results.

Consider your entire program and keep your overall volume for shoulders a little lower than for other larger muscle groups like your back and legs.

Daniel Messer, RNutr, CPT

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