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Exercise Description |
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Main Target Muscles |
Chest |
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Secondary Target Muscles |
Triceps |
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Workout Type |
Strength Training |
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Gym Gear |
Dumbbell |
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Fitness Level |
Intermediate |
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Compound/Isolated |
Compound |
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Power Move |
Push |
Target Muscles: Chest
Incline Dumbbell Press Overview
The incline dumbbell press is a variation of the traditional bench press. It specifically targets your chest muscles and gives you a massive challenge. The incline in this variation adds more intensity which helps in targeting the chest muscles.
Usually, lifters face hard working their chest muscles, but they can get better at targeting it with an incline dumbbell press. The use of dumbbells in this exercise helps develop strength among both sides of the chest and promotes balance. It also prevents developing different shoulder injuries.
Select a weight that you feel comfortable with. Ensure to maintain your technique throughout the exercise.
How to Do It
- Adjust the level of the bench to a level of 15 to 30 degrees.
- Sit on the bench and place two dumbbells by your side.
- Lie back and hold the dumbbells. This will be your starting position.
- Engage your core and press the dumbbells towards the ceiling.
- Your palms should be facing forward and rotating your shoulder outwards to engage your back muscles.
- Lower the dumbbell slowly until your upper arm is slightly below your back. Your elbows will be making an angle of 45 degrees to your torso.
- Pause here for a second.
- Your waist and back should be neutral.
Incline Dumbbell Press Tips
- Keep your shoulder blades in one place and together to ensure a safe position.
- Maintain tension in pecs, and do not lock your elbows.
- Do not allow your back to arch and engage your abs throughout the exercise.
- Keep your feet on the ground and do not lift them.
- Do not allow the colliding of dumbbells at the top to ensure your safety.
