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Incline Dumbbell press

Bodypart: Pectoral | Deltoids | Triceps | Biceps
Equipment: Dumbbells

What Is An Incline Dumbbell Press?

The incline dumbbell press is the dumbbell variation of the barbell incline bench press and uses an incline or adjustable bench rather than an incline bench rack. The exercise involves pressing dumbbells from the chest by extending the arms up, while sitting at a 30 to 45 incline.

Primarily targeting the chest muscles, the dumbbell incline press will activate the pectorals, triceps, and deltoids. The incline of the bench means that it targets the upper chest and deltoids more, specifically hitting the clavicular head of the pec major. This variation requires more stability and single arm strength compared to the barbell version.

Incline Dumbbell Press Tips

You’ll likely find that you’re unable to lift as much weight with the incline as you are with the flat dumbbell press. This is both due to the greater range of motion, and the number of muscle fibres recruited. You’ll also find you’re unable to press as much with dumbbells as you would the incline barbell bench press as there is a greater degree of stability needed.

When performing the incline dumbbell press, ensure you keep your elbows tucked in and your wrists straight. This will help to prevent injury and ensure you’re targeting the correct muscles. If you find that you’re unable to keep your wrists straight, you may need to lower the weight.

  1. Gripping two dumbbells, sit on an incline bench before slowly lying back and extending your arms so that the dumbbells are above you.

  2. Retract your shoulder blades by pulling your shoulder blades into the bench and pressing through your feet. This should create an arch in your lower back, which helps to protect the shoulder joint.

  3. Take a deep breath in to unrack the barbell and hold it straight above you.

  4. Start the reps by lowering the dumbbells until they lightly touch the mid chest, making sure you keep your elbows tucked rather than allowing them to flare outwards.

  5. Push through your arms, chest and feet and extend the arms to you lift the dumbbells up until your arms are straight and the dumbbells are in line with your chest.

Comments

  • Use a bench inclination of 45 degrees because, when compared with other angles (0, 28, and 56), the clavicular head of the pectoralis major was found to be most active at 44 degrees, and 45 degrees is the closest setting.

  • Raise the seat of the bench a little to prevent yourself from sliding down.

  • Planting your feet, tucking in your elbows a little, and straightening your wrists allow you to drive from your legs, through your body, and up through your arms, thus getting your entire body behind the press.

  • Tucking your elbows in a little also reduces the pressure on your shoulders.

  • Try not to drop the dumbbells on the floor, by your sides, after you have finished. Instead, raise your knees and carefully bring the dumbbells down onto them. The weight of the dumbbells will then push your legs down and help you to sit up.

  • You can perform the incline dumbbell bench press unilaterally (one arm at a time), which will force the recruitment of more core stabilizer muscles and help you to develop unilateral strength. In order to enjoy the benefits of both unilateral and bilateral training, alternate between the two variations.

Source: https://www.puregym.com/exercises/chest/bench-press/incline-dumbbell-press/

Source: https://weighttraining.guide/exercises/incline-dumbbell-bench-press/

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