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
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Cable Kickback, Cable
Type: Upper, Push
Target: Triceps
Handstand Push Up, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Skullcrusher, Barbell
Type: Upper, Push
Target: Triceps
Skullcrusher, Cable
Type: Upper, Push
Target: Triceps
Skullcrusher, Dumbbell
Type: Upper, Push
Target: Triceps
Skullcrusher, EZ Bar
Type: Upper, Push
Target: Triceps
Triceps Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Dip, Leverage Machine
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Extension, Barbell
Type: Upper, Push
Target: Triceps
Triceps Extension, Cable
Type: Upper, Push
Target: Triceps
Triceps Extension, Dumbbell
Type: Upper, Push
Target: Triceps
Triceps Extension, Band
Type: Upper, Push
Target: Triceps
Triceps Pushdown, Cable
Type: Upper, Push
Target: Triceps
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps