DEAR MEMBERS: TO ACCESS YOUR MEMBERSHIP AREA, PLEASE "LOGOUT" AND THEN "LOGIN" AGAIN. c) Maintain tightness in your chest and repeat this motion. Incline/Decline Dumbbell Chest Press. Selecting a lighter weight helps ensure you'll be able to complete the exercise safely. If you enjoyed these chest exercises, check out this intense 5-minute dumbbell chest workout: This Anabolic Aliens membership will grant you access to workout classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success! Due to the uneven weight distribution of kettlebells (the "bell" portion weighs more than the handle of the equipment), it requires more stability and control to perform the exercise correctly. Keep your wrists straight (don't let them "cock" backward). Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. Set up a pulley system at the lowest setting. When designing a workout to take advantage of multiple bench settings, the barbell bench press is the first to go because the bars and benches are fixed in one position. Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. The incline dumbbell press is a free weight exercise designed to target the chest, shoulders, and triceps, hitting each side of the body independently. Doing this exercise with dumbbells helps improve shoulder stability and balances … During the incline dumbbell press, the most tension is directed to the anterior deltoids. Here are a few variations you can use to mix up your training for incline press. Incline Bench Press. This can open you up to the possibility of a back strain. b) Next, slowly bring down the dumbbells all the way down into your chest. Try to maintain the natural arch without increasing it. When you round the shoulders, your deltoids take over the lifting motion. 2010;24(7):1925-1930. doi:10.1519/jsc.0b013e3181ddfae7, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. Doing a chest press on a flat bench positioned at 0-degrees targets the middle of your pecs. Set up a bench at a 45° angle and then lie … Decline Dumbbell Chest Press. This exercise stretches the muscle fibers more than any of the other dumbbell variations, which can lead to greater “muscular damage”. The bigger the angle, the more the exercise will engage the shoulders. It'll develop your muscles to their greatest potential and accelerate your gains. This exercise can seem deceptively simple, making it easy to overlook possible mistakes. 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. Variation: Incline dumb-bell press Variation: Incline Smith machine press Work both sides of your chest independently to prevent your stronger side doing all the work. Assume a standing position and grab a pair of dumbbells with your palms facing forward. Once you master the form, try experimenting with lower rep ranges and heavier weight to further challenge your muscles.Â. Make the exercise harder by switching out your dumbbells for a set of kettlebells. HOW TO DO THE ALTERNATING DUMBBELL CHEST PRESS Start by sitting at the end of the bench. 2) Curl the dumbbells up until you feel a full contraction in your biceps, pause briefly at the top, and then lower them back down to the starting position. The incline dumbbell press may be superior to incline barbell exercises because dumbbells require greater stabilization. Focus on keeping your wrists straight so that they're perpendicular to the ground throughout the exercise to prevent wrist injury. Grab the handles with an overhand grip and bring them to your chest. This will allow you to finish your set without altering the movement. By using dumbbells to perform this exercise, each arm works independently, which prevents the dominant arm from "taking over" to perform the lift, improving strength and stability on both sides of the body. The barbell military press is a standard strength and hypertrophy movement … You can also engage your core more substantially by performing the exercise as a single-arm kettlebell incline press. Keep your feet flat on the floor. To correct this mistake, bring shoulder blades back and down to create a slight arch in your back. With both weights by your chest, press one … The incline press can be problematic for those who experience shoulder pain. Exercises such as the incline dumbbell press can help to emphasize the upper chest and build size and strength more evenly in your pec muscles. Functionally, the dumbbell incline press transfers naturally to a range of pushing and pressing motions, such as pushing open a heavy door or putting groceries away on elevated shelves. Dumbbell Incline Close grip Press Variation $3.60. b) Assume a sitting position on an incline bench at a 30-45 degree angle and place the weights on your thighs. To start, choose a relatively light weight. Step 1: Set the weight bench up (click to read more) at a 30% decline and remember that any more declination would be too extreme for you. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. You won't need much more space beyond the space required for the bench itself. It’s better if the decline bench has a … If you do the hammer press on a bench set at an incline, the upper chest muscles will take more of the workload. Even if you're familiar with the incline barbell press, you may still need to decrease your weight for the dumbbell version of the exercise. Go here if you are looking for a great guide on Standard Dumbbell Bench Press Incline Dumbbell Bench Press Variations. If you enjoyed the incline dumbbell press, check out these other upper chest focused exercises to improve your upper body training! While both heads are engaged during the lift, the incline of the bench places more tension on the clavicular head of the pectoralis major. Brace your core and press both dumbbells straight up over your chest as you exhale. However, there are a couple of things you must consider. Not only is this safer, but you will achieve better results too! Maintain tightness in your chest and repeat! It's important to keep tension on the working muscles and increase the time under tension for each and every set. Sit on the bench and lean back. Starting Position: Grab a dumbbell with each hand with a supinated grip so that your palms are facing forwards. “Of the three moves, dumbbells allow you to use the greatest range of motion,” says Poli. Also known as the incline dumbbell bench press, the incline dumbbell press builds size and strength in your chest, specifically targeting the upper chest. The incline dumbbell press primarily targets the pectoralis major, which is the largest muscle in our chest. With both weights by your chest, press one dumbbell upwards, then the other. Reverse Grip Incline Bench Press You'll end up recruiting muscle groups other than the specific muscles intended to be targeted by the exercise. You don't want to eliminate this natural curve. In addition, your abs and upper back activate to stabilize the body during the exercise motion.Â. When the dumbbell incline press is performed regularly, you'll develop a more well-balanced chest and shoulder musculature, helping to keep the shoulder joint stable and strong. Best for: Hypertrophy. If you find yourself straining toward the end of a set, ask a friend to spot you as you lift. The dumbbell incline press targets the upper portion of the chest—specifically, the clavicular head of the pectoralis major—an area of the chest that's almost completely unengaged during other common chest exercises, like the traditional bench press, incline pushups, and chest fly. You should be able to complete between 8 and 12 repetitions with the weight you select for a typical workout routine. The deltoids are comprised of three heads: the anterior (front), lateral (side) and posterior (rear) heads. The incline dumbbell press is one of the best exercises to strengthen and grow the pectoralis major, your upper chest. If you start with the right weight for you, you'll be less likely to encounter the other issues mentioned below. Instead of rushing the motion of the dumbbell incline press, slowly bring the weight down to your chest and push upwards at a steady, controlled pace. At the top of the movement, the dumbbells should almost touch each other and your arms should be perpendicular to the floor. This exercise will help you develop the baseline strength required for the movement while also starting to engage the stabilizing muscles of the shoulders without isolating each shoulder independently. Similar to the Barbell Bench Press, the Dumbbell Chest Press can be performed in incline and decline variations to change the stimulus on the muscles worked. Muscles worked: Pectoralis major, anterior and lateral deltoids, … This is because the dumbbell press requires each arm to lift its own dumbbell independently, which requires more strength. Now, use your chest and shoulders to drive the dumbbells back to the starting position in a consistent pathway. For that reason, the incline dumbbell press is one of the best exercises for exercising our upper chest.Â. Not only that, but with a stronger upper body, you will improve in other exercises as well! Using dumbbells to train your chest helps to recruit more muscle fibers in your shoulders to stabilize each dumbbell throughout the motion. When your elbows drift away from the body, you place a huge strain on the tendons in your chest and shoulders. Read our, Save Your Knees and Hips With These Exercises, Fitness Tools, Calculators, and Equipment, Try This Upper Body Strength and Endurance Challenge with Supersets, Get Strong With This Intense Upper Body Workout, Build Your Best Upper Body With a Progression Workout, These Exercises Give You the Best Bang for Your Buck, Study Shows Weight Training Is Better Than Cardio for Back Pain, 10 Lower Ab Exercises for a Stronger Core, Work Your Chest Muscles to Burn More Calories, Build Strength With This Full Body, Intermediate Workout Progression, Strengthen your Upper Back With the TRX Row, Challenging, Intense, and Unique Upper Body Pyramid Workout, Advanced Chest, Shoulders, and Triceps Workout, Influence of bench angle on upper extremity muscular activation during bench press exercise, An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. While seated on a 30 degree incline bench, lift your arms above you with your palms facing together and a slight bend in your elbows. Generally speaking, you should set your bench between 30- and 45-degrees. If using dumbbells or isolating each shoulder independently doesn't work for you, you can modify the exercise and still get similar results. Incline Alternating Dumbbell Press When you speed through a movement like this, you end up losing the target focus for the exercise, allowing other muscle groups and momentum to help you complete the move. Influence of bench angle on upper extremity muscular activation during bench press exercise. Also, your efforts will be shortchanged. Slowly return to the starting position and repeat! Reference: Style type . When you try hard to push your back into the bench, your shoulders will naturally roll forward. A variation on a dumbbell chest press, the incline dumbbell press targets the upper portion of the pectoral muscle and shoulders more than a standard bench press does. Regular performance of this exercise will consistently activate these muscle fibers and increase hypertrophy of the chest and shoulders. The goal of lifting weights is not to simply move weight from one position to another. If you find yourself over-arching your back from the get-go, choose a lighter set of dumbbells. a) Pick the dumbbells up off the ground with your palms facing toward each other. Dumbbell Chest Press Variations. Lauver JD, Cayot TE, Scheuermann BW. Dumbbells also offer a freer range of motion compared to a barbell. The barbell exercise targets the same muscle groups in the same way but doesn't require the unilateral control that the dumbbell press requires. Rest both dumbbells on your thighs and hold them in a neutral grip position. If you're unsure of the right weight, start light and work your way up until you feel challenged but can still do an entire set using proper form. Their … A supinated grip externally rotates the humerus , which puts the shoulders in a much more favorable position for the lift, decreasing injury potential without compromising range of motion.