How to perform Dumbbell Incline Chest Press with proper form
Setup
- Bench Position: Set an adjustable bench to a 30-45 degree incline.
- Dumbbells: Choose a pair of dumbbells and sit on the bench with them resting on your thighs.
Starting Position
- Lie Back: Carefully lie back on the bench while bringing the dumbbells to shoulder level.
- Grip: Use a neutral grip (palms facing forward).
- Feet: Keep your feet flat on the floor for stability.
Movement
- Press Up: Push the dumbbells upward until your arms are fully extended, but not locked.
- Control Descent: Lower the dumbbells slowly to chest level, keeping your elbows at about a 45-degree angle to your torso.
Key Points
- Shoulders: Keep your shoulders down and back throughout the movement.
- Core: Engage your core to maintain stability.
- Breathing: Exhale while pressing up and inhale while lowering.
Finish
- End Position: At the bottom, the dumbbells should be in line with your chest.
- Reset: For the next repetition, bring the dumbbells back to the starting position on your thighs before starting again.
Tips
- Avoid Arching: Don’t arch your back excessively; maintain a neutral spine.
- Avoid Excessive Weight: Choose a weight that allows you to maintain proper form throughout the exercise.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Kickback, Cable
Type: Upper, Push
Target: Triceps
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders