DUMBBELL INCLINE BENCH PRESS
TARGETS /// upper chest (primary); middle chest, triceps (secondary)
EQUIPMENT /// adjustable bench and dumbbells
A well-developed upper chest is an integral part of a balanced upper body. Strong, full shoulders are complemented by, and flow well with, a full upper chest. During leaning, muscle is often lost from the upper body, which can leave a gaunt-looking physique, but this movement can counteract that.
[1]Adjust the bench to a 45-degree angle. Sit on the end of the bench and place your feet flat on the ground. Grasp the dumbbells with an overhand grip and place them on your knees.
[2]Using your legs, “kick” the dumbbells back and up to your shoulders, while simultaneously leaning back on the bench and rotating the dumbbells to a pressing position. Place your feet back on the ground.
[3]Press the dumbbells upward while rotating them slightly inward.
[4]Slowly lower them back down until your upper arms are just below parallel to the ground.
TRAIN THE RIGHT WAY
DO: make sure your elbows remain under the dumbbells.
DON’T: arch your back, as this can shift the movement to mimic more of a flat bench.
VARIATIONS
^ Incline plate press Hold a plate upright, so your hands are close together. Keeping your elbows as close together as possible, press the plate upward while squeezing your chest. (This variation targets the middle upper chest.)
Barbell incline bench press Use collars to secure the plates to the bar. Use your lats to unrack the bar, lower the bar to just above your chest, and then press the bar back up and slightly back until your arms are fully extended.
High incline bench press (more challenging) Adjust the bench to a 60- or 70-degree angle, and use a slightly lighter weight than you’d use for a traditional incline bench. (This variation is especially effective for building muscle just under the collarbone, and for building the front delts.)