The incline dumbbell press is a great chest building exercise.
When you perform dumbbell presses on a decline, you will emphasize the lower chest. And when you perform dumbbell presses on a flat bench you get really good overall chest work.
Performing dumbbell presses on an incline emphasizes the upper chest.
Below are the pictures for the incline press with dumbbells.
Starting Position: Begin by lying on the bench. Hold the dumbbells straight over your chest with your elbows slightly bent and your palms facing away from you.
Form: Inhale as you lower. Pause for a brief second at the bottom, and exhale as you press back up to the starting position.
Personal Trainer Tips: Do your best to keep your wrists in a neutral position, and move in a controlled manner.
The best angles for incline presses are between 15 degrees and 45 degrees.
The higher the angle the more the emphasis shifts from the pecs and chest to the shoulders (deltoid muscle).
In addition to dumbbells, you can perform incline barbell presses to also work the upper chest.
Because the barbell is more stable than the dumbbells, you will be able to press more weight with the barbell.
You can also perform incline dumbbell flyes.
Dumbbell Flyes are more of an isolation movement that can complement pressing movements.
Using a mixture of exercises in your chest workouts can improve overall muscle and strength development.
Yours in Health,
Dr. Charles PT/PT
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