How to perform Dumbbell Incline Bench Press with proper form
Setup
- Bench Position: Adjust the bench to an incline of about 30-45 degrees.
- Dumbbells: Select a pair of dumbbells and place them on your thighs as you sit on the bench.
Execution
- Starting Position: Sit back on the bench, and use your thighs to help lift the dumbbells to shoulder height.
- Grip: Hold each dumbbell with a neutral grip (palms facing each other) or standard grip (palms facing forward).
- Feet Placement: Keep your feet flat on the floor, shoulder-width apart for stability.
Movement
- Press: Inhale and lower the dumbbells to the sides of your chest, keeping your elbows at about a 45-degree angle to your body.
- Drive Up: Exhale and press the dumbbells upward until your arms are fully extended above your chest.
Points to Remember
- Maintain a neutral spine; avoid arching your lower back.
- Keep your shoulder blades retracted and pressed against the bench.
- Control the weights throughout the movement, avoiding sudden jerks or drops.
Safety Tips
- Ensure the weights are manageable to prevent dropping or losing control.
- If inexperienced, consider using a spotter for additional safety.
By following these steps, you can effectively perform the Dumbbell Incline Bench Press while minimizing the risk of injury.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest