Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees.
Step 2: To get into position, rock back slightly, lifting up each leg to give the dumbbells momentum. Guide the dumbbells back to your shoulders/upper chest area. While rocking back, also pinch your shoulder blades together and make sure your traps and upper back are tight. Once the dumbbells are in place, place your feet firmly on the floor, keeping your lower body tight as well.
Step 3: With the dumbbells about as wide as your armpits, press the weight up in a straight line, leaving them at eye level at the top of the movement. Exhale only once the rep is completed.
Step 4: Before starting a new rep, take a breath and then start the descent of the dumbbell, keeping it in line with your upper chest/clavicle area. Lower the weight in a controlled motion, keeping your shoulders pinched and your body tight, until the dumbbells reach the sides of your upper chest/clavicle area to enable a good stretch. Keep your elbows tucked as much as possible ensure shoulder safety.
Step 5: After the dumbbell touches your upper chest/clavicle area or reaches just above it (enabling a good stretch), press the weight back up in a straight line to its original starting position until your arms are locked out, exhaling only once the rep is completed. Keep your feet firmly on the floor throughout this movement, also keeping your elbows tucked.
NOTE: On the descent and pressing portion of the movement, your palms can either be facing forward or facing in depending on preference. By having your palms facing in on the descent and press, it is easier on your shoulders and causes you to tuck your elbows. If your palms are facing forward, you can also twist the dumbbells at the top of the movement, causing a contraction of your chest muscles.
Step 6: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then swing the dumbbells back onto your knees before placing them on the floor. Heavier weight can be used between sets.
Benefits:
The incline dumbbell bench press is a great mass builder for your pressing muscles and is an ideal movement for building muscle on the upper chest.
The path of the dumbbells ensures a great stretch and contraction, helping build power and strength off the chest, while also building muscle in your chest, shoulders and triceps.
This can be your go-to movement for the chest or a great supplemental exercise as well.
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Attach a single handle to the top pulley of both cable attachments and then stand in the middle of the cable machine. Firmly grasp each handle with your palms facing each other. Step 2: While standing in the middle, take a slight step forward (it doesn’t matter which foot) and slightly bend your torso forward from the waist....
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