How to perform Dumbbell Incline Chest Press with proper form

Setup

1. Bench Position: Set an adjustable bench to a 30-45 degree incline.
2. Dumbbells: Choose a pair of dumbbells and sit on the bench with them resting on your thighs.

Starting Position

1. Lie Back: Carefully lie back on the bench while bringing the dumbbells to shoulder level.
2. Grip: Use a neutral grip (palms facing forward).
3. Feet: Keep your feet flat on the floor for stability.

Movement

1. Press Up: Push the dumbbells upward until your arms are fully extended, but not locked.
2. 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

1. End Position: At the bottom, the dumbbells should be in line with your chest.
2. 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.