Incline Dumbbell Press

Muscle Targeted: Chest (Pectoralis)
Secondary Muscles Targeted: Shoulders (Deltoids), Triceps

Starting position:

Select the appropriate dumbbell weight matching your type of training. Lie down on an incline bench and push your feet against the floor. Hold the dumbbells with an overhand grip. As you are lying down, bring the dumbbells to the sides with the elbows bent to 90 degrees. The palms of your hands will be facing each other. Your elbows and your shoulders are at one level.

Exercise:

Contract your chest muscles and extend your arms over the chest. Continue lifting the arms (extension) until the dumbbells touch each other. Keep your wrists in the same position. Make sure your back and torso are straight to avoid straining your lumbar lordosis (straining your lower back). Breathe in as you go down and breathe out as you go up.

Note:

Do not over overrate your capacity while selecting the appropriate weight. Make sure your hands are in the correct position and avoid extensive dorsal flexion in your wrists Make sure you avoid straining your lower back; both your chest and entire torso must be straight and firm all the way through. Eliminate using your upper trapezius muscles.

Recommendation:

It is advised to use a spotter, especially if you are working out with heavier weight. Choose the number of repetitions to match your training type.

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Incline dumbbell press is an excellent exercise strengthening the clavicular head of pectoralis muscle (upper chest), parts of the deltoid muscle, triceps and the rest of pectoralis to some extent.

There are several advantages of incline dumbbell press comparing to incline barbell press:

  1. Both arms (and both parts of the body) are doing the same work regardless of how developed they are
  2. You need to apply additional muscles to stabilize your arms.
  3. You can turn your palms slightly inside (so that they are closer to the position when they are facing each other) in order to prevent wrist and shoulder injuries.
  4. You can alternatively turn the palms so that they are facing each other that is a good alternative to the more common form of this exercise.
  5. You can start wider and finish the movement with dumbbells close to each other. Keeping the dumbbells close is the key to strengthening the clavicular head of pectoralis (upper chest). Keeping the dumbbells wide will only strengthen deltoid (and damage the shoulder joint).