Incline Dumbbell Press
Primary Muscle Group: Pectorals
Secondary Muscle Group: Triceps, Deltoids
Equipment Needed: Incline Bench, Dumbbell, Weight Plates
The Benefits of Incline Dumbbell Press
The Incline dumbbell press is a variation of the Incline barbell bench press and an exercise used to build the muscles of the upper chest. Often times, the dumbbell bench press is recommended after reaching a certain point of strength on the barbell bench press to avoid pec and shoulder injuries. Additionally, the dumbbell bench press provides an ego check in the amount of weight used due to the need to maintain shoulder stability throughout the exercise. The exercise itself can be featured as a main lift in your workouts or an accessory lift to the bench press depending on your goals.
The incline dumbbell bench press is a mainstay of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. As such, it’s often placed first in mass-building chest workouts.
Some of the key benefits of the incline Dumbbell Chest Press are;
Builds bigger upper pectorals
Also works the triceps and deltoids, particularly the front heads
One side can’t compensate for the other, as in the barbell bench press
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Incline Dumbbell Press
When performing the Incline Dumbbell Bench Press it’s important not to over extend your elbows out at the top of the movement. This will put excessive amounts of pressure on the joint which will lead to an injury over time. Whilst starting out on this exercise it’s recommended that you don’t go too heavy and allow your stabilizing muscle to adapt so you avoid losing control of the dumbbells when they are above your head.
How To Do Incline Dumbbell Press
1. Firstly, set the bench at a 45-degree angle.
2. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
3. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
4. Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
5. Contract the chest and push the dumbbells back up to the starting position.
For Perfect Technique
Dropping the dumbbells to the side is discouraged unless you are experienced with the technique or using excessively heavy weights.
Ideally you should twist the dumbbells back to neutral (palms facing each other), bring your knees up so the ends of the dumbbells are touching your thighs, then use the weight of the dumbbells to rock back to an upright, seated position.
Don’t allow the dumbbells to collide at the top of each rep - bouncing them together may cause you to lose stability within the shoulder and injure yourself.
Keep your feet flat on the floor and don’t allow the lower body to move during the set.
Variations
Once you have mastered the Incline Dumbbell Chest Press you can try alternative exercises that target similar muscle groups such as;
How To Do the Incline Smith Machine Chest Press
1. Start off by placing a bench at a 45-degree angle in the middle of a smith machine so that the bar is in line with the middle of your chest.
2. Lie down with your back flat on the incline bench and grab the bar with a shoulder-width grip as this will be your starting position.
3. Unlatch the bar, then slowly lower it down towards your chest until it barely touches and you feel a stretch in your muscles.
4. Hold this position for a count then return back up to the start.
How To Do Cable Cross Over
1. Set the handles at both ends of the pulleys at the highest level.
2. Stand in the centre of the machine with feet shoulder-width apart & bend your torso forwards slightly, keeping your spine neutral and back straight, and bend your elbows slightly as well, with your wrists facing the floor.
3. Keeping your core engaged, pull both handles down and across your body. Squeeze your chest muscles in this fully contracted position (the handles don’t have to be touching).
4. Slowly reverse to the start position, keeping the bend in your elbows throughout.