Incline Dumbbell Bench Press
Upper chestAbout
The range of movements that were hard to achieve using barbells can be done with dumbbells. Try exercising with dumbbells for more detailed stimulation!
Coach's Tips
Adjust the bench angle to about 30 degrees and hold dumbbells in both hands, lifting them to chest height!
Keep your elbows perpendicular to the ground and slowly lower and push up
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How to Incline Dumbbell Bench Press
Starting Position
1. Lie on the bench holding a dumbbell in both hands and keep your feet fixed on the floor.
2. Pull your shoulders back and hold them in place so that your shoulders are positioned behind your chest.
3. Make sure your lower back has a natural arch.
Proper Form
1. Slowly lower the dumbbell so that it is next to your chest.
2. At this time, your forearm should be perpendicular to the floor.
3. Slowly lift the dumbbell back to the starting position.
Breathing Technique
Inhale when bending your arms, and exhale when pushing your arms.
Common Mistakes in Incline Dumbbell Bench Press
Hips lift off the bench
Why it's wrongThis over-arches the lower back and changes the chest angle.
How to fix itKeep your hips down and brace your core.
Lowering the dumbbells too high
Why it's wrongThis can strain the shoulders.
How to fix itLower the dumbbells beside your upper chest.
Shoulder blades loosen
Why it's wrongYour shoulders may roll forward.
How to fix itPull your shoulder blades back and down to open your chest.
Precautions
1. If you can't lower the dumbbell to chest height, please lower it as much as you can without straining.
2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
3. Please be careful not to let your hips come off the bench.
From the Community
What nonsense is that? Then Choi Hong-man should be stood up at a 90-degree angle.
View full discussion โEvery time I go to the incline, I stamp my attendance. Currently, the attendance from 8 months ago is still 7 days.
View full discussion โyeah but I had nothing to protect my nose. ๐คฃ๐คฆ
View full discussion โlol it will
View full discussion โWhile 45 degrees is ideal, if you think the front of the shoulder is being used a lot, 30 degrees is a safe option.
View full discussion โ
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