Grips | Overhand |
Mechanic | Compound |
Force | Push |
Difficulty | Beginner |
How To Perform The Dumbbell Incline Bench Press
Setup
Set an incline bench at around 30° high. Any higher than 30°, and the tension will go to your anterior deltoid as opposed to your upper pecs. A low incline is all you need.
Getting the dumbbells into position for an incline bench press can be challenging. You've got a couple of options here.
Make sure both feet are planted firmly on the ground. Push your toes through the front of your shoes. This will generate some tension through your quads and keep you more stable.
Like any other bench press, pull your shoulder blades back and dig them into the bench. Also point your ribs up toward the ceiling, giving yourself a minor arch in your spine.
Performing
Press the weights up toward the ceiling to initiate your first rep. Extend your elbows, but do not fully lock them out. As you perform the eccentric, maintain a 45° angle between your upper arm and torso. Your elbows should not be flared all the way out, or tucked all the way in, but in the middle between the two.
Stop the eccentric when your elbows are even with your torso or slightly behind your torso. The pecs are not designed well to function when your upper arm travels behind your body. Because the pecs are two lengthened in this position, they will not be able to generate force properly. All the tension from the dumbbells will go onto your shoulder joint instead of your muscles.
Getting from underneath the dumbbells at the end of the set can be challenging as well. You also have two options here.