Incline Dumbbell Press

A fundamental upper chest exercise using dumbbells on an incline bench to target the chest, shoulders, and triceps.

Instructions

1. Set an incline bench to 30-45 degrees.
2. Sit with a dumbbell resting on each thigh, palms facing inward.
3. Using your thighs for assistance, lift the dumbbells one at a time to shoulder width.
4. Rotate your wrists forward so palms face away from you (pronated grip).
5. Keep your dumbbells at shoulder width with elbows out to the sides.
6. Press the dumbbells upward in a controlled manner until your arms are nearly extended.
7. Lock your arms momentarily at the top, then begin slowly lowering the weight back down.
8. Lower the dumbbells at least twice as slowly as you press them up.
9. Repeat for the prescribed number of repetitions.
10. When finished, lower the dumbbells to your thighs and then to the floor safely.

Tips

• Keep your chest up and shoulders pressed back throughout the movement.
• Maintain full control of the dumbbells at all times.
• Press dumbbells straight upward, perpendicular to the floor.
• The bench should be angled anywhere from 30 to 45 degrees for optimal upper chest engagement.
• Avoid bouncing at the bottom; control each repetition completely.
• Breathe out as you press and breathe in as you lower the weight.