Incline Dumbbell Bench Press

oec:incline-dumbbell-bench-press

An upper-body compound pressing movement performed on an inclined bench to target the upper chest, anterior shoulders, and triceps.

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Also called: Incline Dumbbell Press, Incline DB Bench Press, Incline DB Press, Incline Bench Press - Dumbbell, incline dumbbell bench

How to do it

Set an adjustable bench to an incline of approximately 30 to 45 degrees.
Sit on the bench with a dumbbell resting upright on each knee.
Plant your feet firmly on the floor and retract your shoulder blades against the backrest.
Kick the dumbbells back with your knees one at a time as you lean back onto the bench, pressing them into a locked-out position over your upper chest.

Lower the dumbbells under control toward your upper chest, allowing your elbows to track at roughly a 45-degree to 60-degree angle relative to your torso.
Descend until you achieve a comfortable stretch in the pectorals, keeping your forearms perpendicular to the floor.
Press the dumbbells up and slightly inward along a natural arc until your arms are extended, without banging the weights together at the top.

Inhale deeply during the lowering eccentric phase, and exhale powerfully as you press past the sticking point.

Setting the bench angle too steep (greater than 45 degrees).: Keep the bench at 30 to 45 degrees to maintain tension on the clavicular head of the chest rather than completely shifting load to the anterior deltoids.
Flaring the elbows straight out to the sides.: Tuck the elbows roughly 45 to 60 degrees to protect the shoulder joint and better align with upper pectoral muscle fibers.
Bouncing or colliding the dumbbells at the top.: Maintain tension throughout the movement by stopping just short of full lockout and keeping the dumbbells separated by a few inches.

If experiencing muscle failure, drop the dumbbells safely away from your body to the rubber flooring or guide them carefully back to your thighs while sitting up.

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