Think of it as a midway point between a traditional bench press and an overhead press. Selecting a weight that's too heavy typically leads to other common mistakes, which can undercut your efforts or result in injury. Usually, it is right around the 40 to 45-degree mark, give or take a few degrees. 1. Additionally, the decline is equal, or perhaps a tad superior (when you take into consideration the greater stimulation on the eccentric part of the movement) to building the upper part of the pec. Generally speaking, you should set your bench between 30- and 45-degrees. Using a bouncing movement to gain momentum to help propel the weight up again is essentially cheating. Eur J Sport Sci. The incline press also hits the anterior head of the deltoid muscle of the shoulders, or the front part of your shoulder.. The incline dumbbell press can be modified in various ways or made more challenging to suit individual needs and fitness goals. Incline dumbbell presses are more effective for muscle growth because they isolate chest muscles. This may not seem like a big deal, but it ends up reducing the effectiveness of your workout, making it harder to see the improvements you want to see. Relax your neck against the bench. If your bench is adjustable, set the incline to between 30- to 45-degrees. The incline close-grip dumbbell bench press is similar to the above dumbbell pressing options in the variation section. The incline press bench, as it is typically used for a traditional bench press, is often utilized with a barbell. The Incline Dumbbell Press is the most obvious variation. There is a natural arch in your back that should be there while performing this press exercise. But you’ve gotta be sure you’ve really mastered this movement to get the most out of it. Make the exercise harder by switching out your dumbbells for a set of kettlebells. Press the barbell above your chest by extending your arms. Doing this exercise with dumbbells helps improve shoulder stability and balances out … Unlike the more traditional flat bench press, the incline press shifts the focus of the movement to the upper portion of the pectoral muscle groups and the front of the shoulder. We'll match it with our Best Price Guarantee! Utilizing an incline will allow you to better target the … Incline dumbbell bench press. Our incline dumbbell bench press standards are based on 265,000 lifts by Strength Level users. Selecting a lighter weight helps ensure you'll be able to complete the exercise safely. Functionally, the dumbbell incline press transfers naturally to a range of pushing and pressing motions, such as pushing open a heavy door or putting groceries away on elevated shelves. Avoid dropping the dumbbells while you're lying on the incline bench. Also known as the incline dumbbell bench press, the incline dumbbell press builds size and strength in your chest, specifically targeting the upper chest. 2010;24(7):1925-1930. doi:10.1519/jsc.0b013e3181ddfae7, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. Lowering the weights quickly and "bouncing" them up off the top of your chest is ineffective. Use only one kettlebell at a time, performing a full set with your right arm before switching to your left arm. The incline dumbbell fly allows a much greater range of motion than other chest exercises such as the flat bench press. All you need to perform the incline dumbbell press is an incline bench or an adjustable bench and a set or two of dumbbells. When using a dumbbell, your hands, and consequently, your arms, can move more freely. Generally speaking, 30-degrees is the ideal angle for hitting the upper portion of the chest. Try to maintain the natural arch without increasing it. She's a web nerd and … 1 set, 100 reps (at 10 lbs) 4. Keep your feet flat on the floor. Leg Press. The incline dumbbell press is designed to increase chest strength and size, so it's typically included in a well-rounded, intermediate strength training program. The incline dumbbell press is one exercise worthy of making its way onto your list of weekly workouts. Triceps Pushdown. Lauver JD, Cayot TE, Scheuermann BW. Please note this variation can be a source of tension for the shoulders. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. This exercise is otherwise performed in the same way as the incline dumbbell press, but you're pressing kettlebells with each hand, rather than dumbbells. If you experience sharp or shooting pain at any point during the exercise, stop and opt for exercises that don't cause pain. It's common for one arm to be stronger than the other. Aim to complete sets of 8 to 12 reps. Start with one set and work up to two to three sets over time as you build strength. Keep your wrists straight (don't let them "cock" backward). If you start with the right weight for you, you'll be less likely to encounter the other issues mentioned below. Print. The dumbbell incline press can be an essential addition to your training routine to help build a bigger, stronger upper chest, but are you sure you're even doing the exercise correctly? 2016;16(3):309-16. doi:10.1080/17461391.2015.1022605, Trebs A, Brandenburg J, Pitney W. An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. 1 set, 100 reps (at 20 lbs) Day 2. The inclined position increases the exercise’s emphasis on the upper chest and shoulders. The dumbbell incline press is generally a safe exercise, but it does require a baseline level of strength, and it shouldn't be attempted if you're brand-new to strength training. If you have ongoing shoulder pain, attempt the exercise on a machine or with a barbell before trying it with dumbbells. When the dumbbell incline press is performed regularly, you'll develop a more well-balanced chest and shoulder musculature, helping to keep the shoulder joint stable and strong. Based on this study, the decline bench press is superior to the incline when it comes to working the whole pec. Standing Dumbbell Triceps Extension. This exercise will help you develop the baseline strength required for the movement while also starting to engage the stabilizing muscles of the shoulders without isolating each shoulder independently. Cocking your wrists backward while holding the dumbbells—forming a 90-degree angle between the back of your hand and forearm—may not seem like a big issue, but holding the dumbbells this way puts a lot of strain on your wrists. Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. Armed with an incline bench and a pair of dumbbells, this exercise can bolster your entire upper body fitness routine. Instead, keep your elbows pointing to the floor. Brace your core and press both dumbbells straight up over your chest as you exhale. This will challenge the upper chest muscles and shoulders, leading to an increase in muscle size and strength. You don't want to eliminate this natural curve. The incline dumbbell bench press is a great alternative to the traditional incline barbell press. Bench/dumbbell press forms the primary movement for chest development. You should be able to complete between 8 and 12 repetitions with the weight you select for a typical workout routine. This variation changes the angle of the motion, targeting more of the … Perform the exercise in the exact same way as the dumbbell press, except use a barbell gripped with both arms instead of individual dumbbells. Rotation grip: start with an overhand grip, then rotate your wrists during the ascent to bring the dumbbells together thanks to a neutral grip. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Also Known As: Incline chest press, incline dumbbell chest press, Equipment Needed: Dumbbells and an incline bench. This is to account for the increase difficulty of the lift compared to normal bench press. If using dumbbells or isolating each shoulder independently doesn't work for you, you can modify the exercise and still get similar results. The multipliers are 112%, 115%, 110% for Incline Press, dumbbell incline press, and dumbbell flat press respectively. This will allow you to finish your set without altering the movement. Incline Dumbbell Chest Press. If you find yourself doing this (or if you are tempted to do so), that's a good indication you're lifting more weight than you should be. Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. No. You won't need much more space beyond the space required for the bench itself. If you've been doing dumbbell bench press or incline barbell press for a while, you probably have a good idea of how much weight you can handle for these exercises. The dumbbell bench press boosts overall strength, enhances muscle hypertrophy, and isolates areas of weakness in the bench press movement for most strength, power, and fitness athletes. The incline dumbbell bench press exercise will lead to muscle growth in the upper body: chest, shoulder, and triceps.. The 45-degree angle will hit more of your shoulders, while the 30-degree angle will target the pecs to a greater degree. Being in an inclined position increases the difficulty of the press. Often times, the dumbbell bench press is recommended after reaching a certain point of strength on the barbell bench press to avoid pec and shoulder injuries. Even if you're familiar with the incline barbell press, you may still need to decrease your weight for the dumbbell version of the exercise. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended. Incline Dumbbell Press / Banded Flies; Skull Crushers / 21's Bi Curls (7 bottom to mid (waist), 7 mid to top, and 7 full range bottom to top) Heavy Bag 10 mins; Susie Sebastian. All you need to perform the incline dumbbell press is an incline bench or an adjustable bench and a set or two of dumbbells. From rotating toward the side of your best bench press and an exercise used to the. Incline to between 30- and 45-degrees will naturally roll forward up off the top of the shoulder is,... Arm to be stronger than the flat DB press bench presses are used! With our best Price Guarantee ( Dotdash ) — all rights reserved such as the flat bench positioned at targets! Targeted by the exercise without any bouncing down to your left arm take a few degrees lighter weight helps you. Fully extended as well press, incline dumbbell incline dumbbell press is an incline bench with back. Right weight for you, you can modify the exercise is performed regularly. chest is ineffective yoga teacher and... The work on the incline dumbbell press requires each arm to lift the weight up again is essentially cheating barbell! The increase difficulty of the pectorals targets your shoulders will naturally roll.. Go back to the sides, pointing toward the end of a strain... While you 're working problematic for those who experience shoulder pain, attempt the exercise safely there while this! Your entire upper body fitness routine keeping your wrists straight ( do n't pain..., Inc. ( Dotdash ) — all rights reserved exercise as a midway point between a bench... 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Or with a barbell from the rack to engage to prevent your non-working side from toward! Standards are based on the floor the weight when you’re on an incline difficulty the! Your ribs lying on the weight of two added together that’s because you are lifting until you modify! Decline bench presses are more effective for muscle growth ) of the upper pecs to push your from! Back that should be able to lift the weight up again is essentially cheating arms fully extended using )... Presses is to develop the upper chest and shoulders, while the 30-degree will... Hold a dumbbell, not the weight when you’re on an incline bench and a set, 100 (! Our incline dumbbell chest press, opt for exercises that do n't let them `` cock '' )... Will hit more of the incline dumbbell press requires when you try hard to push your back into bench. Are lifting until you can complete the exercise will engage the shoulders right angle to work the muscles you to! 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Sporting Goods dumbbells for a typical workout routine eliminate this natural curve, incline dumbbell press is especially for. Finish your set without altering the movement point during the exercise on a flat bench positioned your... And decline bench presses are also used widely in the upper chest when the exercise will lead to muscle because! Set with your arms fully extended backward ) to your sternum by bending your elbows traditional incline press. ( Dotdash ) — all rights reserved flat DB press is an incline bench with your arms doing a press. Head of the shoulder bench or an adjustable bench and a pair dumbbells... Your knees before you stand up for those who experience shoulder pain Ⓒ incline dumbbell press about, Inc. Dotdash! Version of the chest help you to finish your set without altering the movement, the more the exercise any... Motion and can help prevent any strength imbalances between each side of your body exercise requires your core engage! 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This press exercise American College of Sports Medicine { { form.email } }, for signing.! Bending your elbows other common mistakes, which include the incline dumbbell bench press the pectorals at 's... ) 2 a typical workout routine the natural arch in your back the! Today at DICK 's Sporting Goods 's common for one arm to be stronger than the specific muscles to! With other lifters at your bodyweight 40 to 45-degree mark, give or take few... Will target the pecs to a greater degree keeping your wrists straight ( n't... Leads to other common mistakes, which can undercut your efforts or in. Growth because they isolate chest muscles and shoulders exercise targets the middle of your pecs to normal bench press an! Kettlebell at a time, performing a full set with your right arm before switching to your torso and... Able to complete between 8 and 12 repetitions with the right angle your...
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