Incline Dumbbell Bench Press
The dumbbell in cline bench press is a compound upper-body exercise.
The dumbbell incline bench press targets many of the same large upper body muscles as the dumbbell bench press such as the chest, anterior deltoids, and triceps. However, the angle of the bench shifts the work more to your upper chest and shoulders.
How to do a incline dumbbell bench press
Common mistakes when doing incline bench press
Lowering the dumbbells too low towards the stomach: Due to the angle of the exercise, if you go too low down the body the bar will go in front of elbows at the bottom. This could cause you to lose control and drop the dumbbell, or it will make it much harder to press up.
Using a bench that is too vertical: Set the bench around 30-degrees. If you set it too high you won't be using your chest as much as intended.
Rounding your shoulders when pressing: Keep your shoulders back and your chest forward throughout the rep. Don't relax during the set and lose your position you were in after the set up.
The dumbbell incline bench press targets many of the same large upper body muscles as the dumbbell bench press such as the chest, anterior deltoids, and triceps. However, the angle of the bench shifts the work more to your upper chest and shoulders.
How to do a incline dumbbell bench press
- Set a bench so that the incline is roughly 30 degrees. Set the hooks at a height where you don't have to reach to unrack it.
- Set the hips and upper back on the bench, with the feet pressed into the floor.
- Either get someone to hand you the dumbbells, or use your knees to kick the dumbells into place and let your feet again.
- Retract and squeeze your shoulders together. Squeeze the dumbbells as hard as you can.
- Hold the dumbbells over your shoulders.
- Lower the dumbbells to the chest with your arms at around 45-degree angle. As the dumbbell is lowered, make sure you don't lose your position by letting your shoulders round forward. Keep them retracted against the bench.
- Press the dumbbells inwards and upwards and extend the elbows back to the original starting position.
Common mistakes when doing incline bench press
Lowering the dumbbells too low towards the stomach: Due to the angle of the exercise, if you go too low down the body the bar will go in front of elbows at the bottom. This could cause you to lose control and drop the dumbbell, or it will make it much harder to press up.
Using a bench that is too vertical: Set the bench around 30-degrees. If you set it too high you won't be using your chest as much as intended.
Rounding your shoulders when pressing: Keep your shoulders back and your chest forward throughout the rep. Don't relax during the set and lose your position you were in after the set up.