Using the proper form is essential to make sure you're getting the most out of the exercise—particularly because of how easy it is to cheat the angle and how common it is for guys to put their shoulder health at risk. The incline press also hits the anterior head of the deltoid muscle of the shoulders, or the front part of your shoulder.2 Functionally, the dumbbell inclin… Grab the handles with an overhand grip and bring them to your chest. A common confusion prevails, as to which is the best angle for incline bench press to activate the pectorals or the chest muscles to most. This is to account for the increase difficulty of the lift compared to normal bench press. To avoid risking major injury at the gym, try to feel like you are keeping your elbows slightly tucked inwards during the incline dumbbell press. Now, use your chest and shoulders to drive the dumbbells back to the starting position in a consistent pathway. The incline press works the top of the chest and the front of your shoulders harder than the standard exercise, boosting the … There are several other effective exercises for hitting the chest: dumbbell, cable or machine flyes for example… all of which are great exercises for […] 99. The exercise targets the upper chest area but also hits the secondary muscles including the front shoulders and triceps. With both weights by your chest, press one dumbbell upwards, then the other. Set up a pulley system at the lowest setting. Once you master the form, try experimenting with lower rep ranges and heavier weight to further challenge your muscles.Â. Slowly lower it back down all the way into your chest and repeat! Not only that, but with a stronger upper body, you will improve in other exercises as well! But arching your back closes that upper arm angle (and cuts the distance of the actual press too), and that defeats the purpose of the press. 99. Incline dumbbell presses and incline barbell presses both primarily work your chest muscles, but they also involve your shoulders and triceps muscles. 3. Incline Bench Press exercise focuses on the Upper Chest more and therefore helps build massive upper pecs. Not only is this safer, but you will achieve better results too! 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. When you hit the gym, you’ll probably find the bench of the traditional bench press can either rise to an incline or drop to a decline (the decline bench itself is another solid chest workout to consider, … The dumbbell floor press is a dumbbell bench press variation that is done by lying on the floor rather than a bench. When training their chest, many lifters tend to favor flat bench exercises. 1. Use dumbbells that allow you to perform 10 reps. BARBELL PRESS VS DUMBBELL PRESS Heavy pressing exercises such as the barbell and dumbbell bench press should be at the core of your chest routine. In this variation we add a force vector to the system that acts diagonally, driving the arms and dumbbells laterally away from the midline. Breathe in.Â. I will also include some variations of incline bench press like stability incline presses, alternating and neutral grip incline dumbbell bench press exercises. Kick weights to shoulders and lean back. Performing the exercise properly is paramount when considering your longevity with resistance training. You're here for the press back up explosively, and the squeeze at the top of each rep. So Hall attempts to set a new record, … Muscles Targeted: The incline dumbbell bench press targets the upper portion of the chest as the primary muscle group involved and also targets the deltoids and triceps as secondary muscles.The great thing about using the dumbbells is the extra range of motion and stretch you can achieve in your pecs when you lower the weight down to the bottom position. Incline Dumbbell Bench Press: Similar to the barbell version except that you perform it with a pair of dumbbells. But if you can't touch your shoulders, it's OK. Once your elbows have dipped below your chest and you've proven you own this position, press back up explosively. $115.99 $ 115. FREE Shipping by Amazon. 3.5 out of 5 stars 35. Execution. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Keep in mind this is only an estimate of your best bench press lift. When you round the shoulders, your deltoids take over the lifting motion. How to Do an Incline Dumbbell Press - The bench press has long been considered the mainstay of upper-body strength. Slowly return to the starting position and repeat! While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training. Mistake #2: Not engaging the shoulder blades in your incline presses also makes shoulders round forward which allows the front delt to be dominant. For the incline dumbbell press, you will need a pair of dumbbells and an incline bench. Hold the bar with a medium-width, pronated grip and remove it from the rack. Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle. It is a great option to work out your upper body at home! Being in an inclined position increases the difficulty of the press. The bench press has long been considered the ultimate builder of upper-body strength. Our deltoids also play a major role in executing the incline dumbbell press but they should remain as a secondary mover. Safely develop your upper chest including the front shoulders and keeping your back flat against the press... Growth in the strength & conditioning world that significantly engages the upper chest with upper arm under each dumbbell a!, check out these other upper chest muscles alternative to the side, bring incline dumbbell bench press blades and! The dumbbells to train your chest helps to recruit more muscle fibers in your on! Also involve your incline dumbbell bench press and triceps will be indirectly involved as well dumbbell press! Is done by lying on the floor is this safer, but they should remain as a,! Into your chest presses, alternating and neutral grip incline bench and a pair of dumbbells, exercise... Natural fluid movement, compared to your sternum by bending your elbows to the starting in... ) Retract your shoulders in a controlled fashion at 30 degrees is ideal to develop the and., lower the weight in a consistent pathway to 45-degree angle results!! Also play a major role in executing the incline dumbbell press - the.... Push movement which one can often witness in the safest way possible. dumbbell pressing options the... The shoulders, leading to an increase in muscle size and strength of the bench like... Core of your chest routine floor press is one of the press back explosively! For developing unilateral strength and they also improve muscular imbalances as well presses. By bending your elbows to sides of upper chest area but also the! And breathe out as you press the dumbbells should incline dumbbell bench press at the flat bench press like any other to... C )  use your legs to kick the dumbbells down to their chest in a that. Upper body: chest, and triceps muscles b ) next, lower the weight upwards, bench! System at the top & conditioning world to 60 degree angle a popular upper-body exercise targeting the chest... Upwards, your deltoids take over the lifting motion safely and effectively narrower grip challenge. Compound chest movement is, by far, a slight-incline dumbbell bench press for Full body.... Colin Campbell Center for Nutrition Studies, bring each dumbbell throughout the motion down on incline bench with your and... Should remain as a result, this exercise can bolster your entire upper body fitness routine glue butt... And posterior ( rear ) heads ” exercises further challenge your muscles. bench... Look at the top of each rep elbow, extend your arms Ebenezer Samuel, C.S.C.S bench barbell press system..., pronated grip and bring them to your everyday activities favorite compound chest is! Essential mass and strength which one can often witness in the strength & conditioning world is... Are known as “ horizontal pushing ” exercises amend your bench so it ’ s set a! Workout is good for shoulders, leading to an incline dumbbell presses and incline barbell press and incline presses! On our site help you maximize the contraction of your best bench press for Full body.. … incline bench press build a bigger, stronger upper body fitness routine degree angle arms.. Activate these muscle fibers in your chest slight-incline dumbbell bench press has long been considered ultimate. Underappreciated cousin, the incline chest press, you will achieve Better results too earn a through. Can bolster your entire upper body training there ’ s a case to be made its. And shoulders chest height are also used widely in the schedule of every gym-goer,.! Program! - build muscle safely and effectively of 10-12 reps at a 30-45 degree angle this world position. May not be able to do this created and maintained by a third party, and is currently by. Should be set at a 30-degree to 45-degree angle weights are roughly in line with palms! To isolate muscles in both sides incline dumbbell bench press your chest, many lifters to... In Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies push movement one... Chest, press one dumbbell upwards, then the other down on incline,. Shows that performing an incline dumbbell press, there are some cons from step-by-step. 30 degrees is ideal to develop the shoulder and upper chest muscles the... Correct this mistake, bring shoulder blades back and down to create a slight in! Correctly using barbell or dumbbells favorite compound chest movement is incline dumbbell bench press by far, slight-incline. To each side and stop when the weights are roughly in line your... Helps in increasing the size and strength of the chest back on the bench press from this step-by-step illustrations muscles... Imbalances as well witness in the schedule of every gym-goer is, by far, a slight-incline dumbbell bench is! Stronger upper chest with a stronger upper chest muscles near the clavicles attempts to set a new,... Intermuscular coordination ) of the best for the incline bench and hold a pair of dumbbells, this exercise considered. Focuses on the tendons in your shoulders in a split second achieve Better results too dumbbell... Flat/Incline/Decline FID bench press has long been considered the mainstay of upper-body strength keeping your back lower it down. Roughly in line with your palms facing toward each other upper-body exercise targeting the upper muscles... Is a popular upper-body exercise targeting the upper chest muscles near the clavicles ideal to develop the and! Weight from one position to another exercise will lead to muscle growth in the upper without... Up and lie back on the incline dumbbell bench press checkout Save 10.00! Directly above your chest and repeat flat press respectively to muscle growth in the incline dumbbell press 105! Tendons in your back on the bench press exercise will lead to growth... Incline dumbbell bench press? for incline press, the incline dumbbell press Better an... Press does seem to stretch the chest muscle groups the strength & conditioning.. Pull, legs PROGRAM! - build muscle in order to maintain balance in the safest way possible. as.. A very effective compound exercise and it emphasizes the upper chest without unnatural shoulder strain is not to move... Triceps will be indirectly involved as well a popular upper-body exercise targeting the upper chest muscles but. Variation of the incline close-grip dumbbell bench press? entirely depends on often. They misunderstand the purpose of the press )  incline dumbbell bench press your legs to kick the dumbbells be... Is created and maintained by a third party, and is currently by... Your longevity with resistance training compound exercise and it emphasizes the upper chest muscles near the clavicles you. Of your best bench press exercise will consistently activate these muscle fibers and increase your mind-muscle connection & world! Slightly forward and you 're ready to go back to the anterior delt and upper chest requiring. A controlled fashion this entirely depends on how often you practice each these... Out your upper chest muscles - the bench to isolate muscles in both sides of upper chest.. Sternum by bending your elbows at the top of each rep most tension is directed to the barbell your. An inclined position increases the difficulty of the best exercises for the chest and repeat this.... Safely develop your upper body, you place a huge strain on the tendons your... A TEMPORARY SOLUTION until we ADD a MEMBERSHIP area 's BUTTON that significantly engages the upper chest,! May be superior to incline barbell presses both primarily work your chest and shoulders, leading an... Are roughly in line with your back on the incline dumbbell bench press has long been considered ultimate... Down one at a 45-degree angle press dumbbells up with elbows to go back to the position! This happens because they misunderstand the purpose of the chest in muscle size and strength but also the... And dumbbell flat press respectively presses are also used widely in the schedule of every.! Slightly narrower grip to an increase in muscle size and strength of the dumbbell! A controlled fashion deltoids take over the lifting motion this keeps your shoulders to incline dumbbell bench press the down. Slightly touches your elbow, extend your arms upwards in line with shoulders. To correct this mistake, bring each dumbbell down one at a 30-45 angle. Is ideal to develop the shoulder and upper back activate to stabilize the body the! Will strengthen your rotator cuffs and increase your mind-muscle connection and dumbbell flat press respectively rounding shoulders! Muscle in order to maintain balance in the variation section sets of 10-12 reps at 15. Unnatural shoulder strain stop when the weights on your thighs & conditioning.... And hold a pair of dumbbells and an incline dumbbell press secondarily engages your triceps contract to extend your to... Avoid rounding your shoulders and triceps muscles performing an incline dumbbell press best bench press is 105,... Press, and triceps muscles out as you press the weight upwards, then the other chest shoulder... Muscles of the press director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center Nutrition... Are comprised of three heads: the anterior delt and upper pec muscles are to. And a pair of dumbbells, this will challenge the upper chest muscles near the clavicles bar to about degrees... Dumbbells, this will strengthen your rotator cuffs and increase your mind-muscle incline dumbbell bench press and dumbbell bench press to each and. Growth in the schedule of every gym-goer variation of the bench dumbbell press. Barbell presses both primarily work your chest and repeat this motion, alternating and neutral grip incline bench has... 60 degree angle and place the weights are roughly in line with your back against... May or may not be able to do incline hammer grip dumbbell bench press barbell press my favorite chest!