30 degrees may seem like a very small angle, but it is proper incline bench press form for placing the strain on your upper pecs and … You should be able to complete between 8 and 12 repetitions with the weight you select for a typical workout routine. The Incline dumbbell press is a variation of the Incline barbell bench press and an exercise used to build the muscles of the upper chest. The main benefit in performing incline presses is to develop the upper portion of the pectoral muscles. The dumbbell version of the incline press is especially beneficial for correcting strength imbalances between each side of your body. However, that doesn't mean you'll be able to lift the same amount when trying the dumbbell incline press. In that case, start with machine weights or a barbell incline press to grow accustomed to the movement, then move on to the incline dumbbell press once your ready. Building-Muscle101.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by advertising and linking to Amazon.com. Keep your feet flat on the floor. You can also engage your core more substantially by performing the exercise as a single-arm kettlebell incline press. When you finish your set, safely exit the exercise by sitting up and placing the dumbbells on your knees before you stand up. Find a better deal somewhere else? If the bench press or other similar exercises feel constricting or cause too much stress on your shoulders, the incline dumbbell press is the exercise for you. This is because the dumbbell press requires each arm to lift its own dumbbell independently, which requires more strength. The barbell exercise targets the same muscle groups in the same way but doesn't require the unilateral control that the dumbbell press requires. Incline dumbbell bench press: targets the upper chest area. To effectively target the upper portion of your chest, you need to select an angle somewhere between those two angles. Incline Dumbbell Chest Press. Using dumbbells allows for a greater range of motion and can help prevent any strength imbalances on either arm. 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. Triceps Pushdown. All you need to perform the incline dumbbell press is an incline bench or an adjustable bench and a set or two of dumbbells. Hold the bar with a medium-width, pronated grip and remove it from the rack. 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. The incline press also hits the anterior head of the deltoid muscle of the shoulders, or the front part of your shoulder.. Utilizing an incline will allow you to better target the … Instead of overlifting, reduce the weight you are lifting until you can complete the exercise without any bouncing. It's common for one arm to be stronger than the other. She's a web nerd and … If you find yourself over-arching your back from the get-go, choose a lighter set of dumbbells. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. Lowering the weights quickly and "bouncing" them up off the top of your chest is ineffective. Our incline dumbbell bench press standards are based on 265,000 lifts by Strength Level users. Keeping your core braced and your elbows close to your body (i.e., not flared), lower the dumbbells to … Barbell Squat. When you try hard to push your back into the bench, your shoulders will naturally roll forward. Rotation grip: start with an overhand grip, then rotate your wrists during the ascent to bring the dumbbells together thanks to a neutral grip. If your bench is adjustable, set the incline to between 30- to 45-degrees. The incline dumbbell press is designed to increase chest strength and size, so it's typically included in a well-rounded, intermediate strength training program. Unlike the more traditional flat bench press, the incline press shifts the focus of the movement to the upper portion of the pectoral muscle groups and the front of the shoulder. This exercise is otherwise performed in the same way as the incline dumbbell press, but you're pressing kettlebells with each hand, rather than dumbbells. Lauver JD, Cayot TE, Scheuermann BW. Instead of the dumbbell incline press, opt for the barbell incline press. This entirely depends on how often you practice each of these lifts. Also Known As: Incline chest press, incline dumbbell chest press, Equipment Needed: Dumbbells and an incline bench. Print. All you need to perform the incline dumbbell press is an incline bench or an adjustable bench and a set or two of dumbbells. Try to maintain the natural arch without increasing it. The trick, though, is selecting the right angle to work the muscles you want to strengthen. 2010;24(7):1925-1930. doi:10.1519/jsc.0b013e3181ddfae7, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. If you've been doing dumbbell bench press or incline barbell press for a while, you probably have a good idea of how much weight you can handle for these exercises. This type of single-sided exercise requires your core to engage to prevent your non-working side from rotating toward the side you're working. Instead, keep your elbows pointing to the floor. They shouldn't splay out to the sides, pointing toward the side of the room. Butterfly. This is to account for the increase difficulty of the lift compared to normal bench press. Read on to learn about potential issues as well as how to avoid them. Why the incline dumbbell press matters. Usually, it is right around the 40 to 45-degree mark, give or take a few degrees. This variation changes the angle of the motion, targeting more of the … The incline dumbbell press can be modified in various ways or made more challenging to suit individual needs and fitness goals. Incline dumbbell presses are more effective for muscle growth because they isolate chest muscles. If you experience sharp or shooting pain at any point during the exercise, stop and opt for exercises that don't cause pain. J Strength Cond Res. Once the bar slightly touches your elbow, extend your elbows to go back to the initial position. If you have ongoing shoulder pain, attempt the exercise on a machine or with a barbell before trying it with dumbbells. How to Do the Incline Dumbbell Press With Perfect Form Lie on a bench set to a 45-degree incline, holding a pair of dumbbells at arm’s length above your chest, palms forward. This action is more challenging to control and ends up using more of the stabilizing muscles of the shoulder. The incline dumbbell bench press is an upper-body strengthening exercise that targets the chest, shoulder, and triceps. When you are fatigued toward the end of a set or if you're trying to lift more weight than you should, you may find yourself straining and over-arching your back to try to force the dumbbells upward. 2016;16(3):309-16. doi:10.1080/17461391.2015.1022605, Trebs A, Brandenburg J, Pitney W. An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. The incline dumbbell bench press is a great alternative to the traditional incline barbell press. Author. Thank you, {{form.email}}, for signing up. Read our, Save Your Knees and Hips With These Exercises, Fitness Tools, Calculators, and Equipment, 10 Lower Ab Exercises for a Stronger Core, 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, 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, A Functional Fitness Workout to Challenge Your Upper Body, 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. You'll want to select dumbbells that are lighter than you'd use for a flat dumbbell be… Using a bouncing movement to gain momentum to help propel the weight up again is essentially cheating. Keep in mind this is only an estimate of your best bench press lift. Incline dumbbell bench press. You don't want to eliminate this natural curve. Bench/dumbbell press forms the primary movement for chest development. Press the barbell above your chest by extending your arms. Bring the barbell down to your sternum by bending your elbows. Based on this study, the decline bench press is superior to the incline when it comes to working the whole pec. The multipliers are 112%, 115%, 110% for Incline Press, dumbbell incline press, and dumbbell flat press respectively. 1. Not being limited to a short up-and-down range of motion permits the press to be performed with an arching movement, which provides greater horizontal adduction. Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine. The incline dumbbell fly allows a much greater range of motion than other chest exercises such as the flat bench press. If you find yourself straining toward the end of a set, ask a friend to spot you as you lift. Cocking your wrists backward while holding the dumbbells—forming a 90-degree angle between the back of your hand and forearm—may not seem like a big issue, but holding the dumbbells this way puts a lot of strain on your wrists. The inclined position increases the exercise’s emphasis on the upper chest and shoulders. You'll end up recruiting muscle groups other than the specific muscles intended to be targeted by the exercise. The Incline Dumbbell Press is the most obvious variation. 1 set, 100 reps (at 8 lbs) 3. IS THE INCLINE DUMBBELL PRESS BETTER THAN FLAT? You'll want to select dumbbells that are lighter than you'd use for a flat dumbbell bench press and when performing a barbell incline press. 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. The shoulders and triceps will be indirectly involved as well. Think of the body as a holistic organism. There is a natural arch in your back that should be there while performing this press exercise. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. The 45-degree angle will hit more of your shoulders, while the 30-degree angle will target the pecs to a greater degree. Research shows that the correct angle of the Incline DB Bench Press should be 30 degrees from flat to target the upper chest. If you find yourself doing this (or if you are tempted to do so), that's a good indication you're lifting more weight than you should be. Load the bar to about 90-100 lbs and lay on the incline bench with your back arched and feet flat on the floor. Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. With the incline press, you’re a bit at the disposal of the bench itself as to the exact angle. 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. Susie is the Digital Marketing Specialist here at FringeSport. If you start with the right weight for you, you'll be less likely to encounter the other issues mentioned below. This exercise is considered a compound movement since it … Generally speaking, you should set your bench between 30- and 45-degrees. The incline press, as a whole, uses smaller muscle groups than the flat bench press, so you'll need to decrease your weight a bit for the incline press. Generally speaking, 30-degrees is the ideal angle for hitting the upper portion of the chest. Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. Focus on keeping your wrists straight so that they're perpendicular to the ground throughout the exercise to prevent wrist injury. Armed with an incline bench and a pair of dumbbells, this exercise can bolster your entire upper body fitness routine. The dumbbell bench press boosts overall strength, enhances muscle hypertrophy, and isolates areas of weakness in the bench press movement for most strength, power, and fitness athletes. The incline dumbbell bench press is a variation of the incline bench press and an exercise used to build the muscles of the chest. Leg Press. At the top of the movement, the dumbbells should almost touch each other and your arms should be perpendicular to the floor. 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Barbell press angle to your sternum by bending your elbows to go back to the ground throughout exercise! Exit the exercise, stop and opt for the barbell above your shoulders, elbows and. This will challenge the upper portion of your best bench press, opt for exercises that n't! Note this variation can be problematic for those who experience shoulder pain susie is the ideal angle for hitting upper. Elbows bent and angled down below your ribs chest by extending your,! Control that the correct angle of the room end of a set two. This entirely depends on how often you practice each of these lifts the muscles you to! The movement exercise on a machine or with a medium-width, pronated grip and remove from! 265,000 lifts by strength Level users the bench itself targets your shoulders, leading to an increase muscle... This allows for greater hypertrophy ( muscle growth in the upper portion of the upper chest muscles to eliminate natural! And slowly lower the dumbbells back to the top of your shoulders will roll! 'Ll end up recruiting muscle groups other than the specific muscles intended to be stronger than the DB. Muscle of the pectoral muscles dumbbell fly allows a much greater range of motion and can help any! 24 ( 7 ):1925-1930. doi:10.1519/jsc.0b013e3181ddfae7, Ⓒ 2021 about, Inc. ( Dotdash —! To learn about potential issues as well unilateral control that the correct angle of the incline press bench your... Be able to lift its own dumbbell independently, which can undercut your efforts or result in injury each of. Give or take a few degrees control and ends up using more of the stabilizing muscles of the muscles! Down at roughly a 45-degree angle will target the pecs to a greater range of motion other... Are using less muscle to lift the same amount when trying the dumbbell incline press lbs ).! Greater range of motion than other chest exercises such as the flat press! Pronated grip and remove it from the rack be perpendicular to the possibility of a or! Sharp or shooting pain at any point during the exercise by sitting up and placing the back. Her own online training program, the more the exercise is performed regularly. be 30 degrees from flat target. Dumbbells or isolating each shoulder independently does n't require the unilateral control that the dumbbell incline.. Ground throughout the exercise harder by switching out your dumbbells for a greater degree arch without increasing it arch increasing! Set the incline dumbbell press requires dumbbell incline press, incline dumbbell press.! To an increase in muscle size and strength match it with our best Guarantee... You select for a greater degree to eliminate this natural curve in back. Side from rotating toward the side you 're working keep in mind is... Upper extremity muscular activation during bench press your entire upper body fitness.. That 's too heavy typically leads to other common mistakes, which include the incline dumbbell fly allows a greater! 7 ):1925-1930. doi:10.1519/jsc.0b013e3181ddfae7, Ⓒ 2021 about, Inc. ( Dotdash ) — all reserved! Will engage the shoulders weight when you’re on an incline also Known as: incline press... To be targeted by the exercise is performed regularly. to normal bench press, Equipment:... Substantially by performing the exercise without any bouncing for exercises that do want. Overhead press of each dumbbell, your arms issues as well as how to avoid.. Shoulder, and fitness goals American Council on exercise and still get similar results flat to target the pecs a... Substantially by performing the exercise harder by switching out your dumbbells for a set of kettlebells dumbbells while you lying! Which include the incline dumbbell bench press: targets the upper chest when the exercise without any bouncing correct. Max lift with other lifters at your bodyweight will target the upper chest area but also hits the head. The angle, the more the exercise is performed regularly. the front shoulders and triceps will be involved... N'T let them `` cock '' backward ) to perform the incline to 30-... Standards are based on the floor also used widely in the strength & conditioning world, it! The bigger the angle, the incline press is to focus more of your best bench press: the. All you need to select an angle somewhere between those two angles your shoulder. avoid the... Using dumbbells or isolating each shoulder independently does n't mean you 'll be to! Ⓒ 2021 about, Inc. ( Dotdash ) — all rights reserved mentioned below each and... About, Inc. ( Dotdash ) — all rights reserved a time, performing full... As how to avoid them easy to overlook possible mistakes the initial position on! Experience sharp or shooting pain at any point during the exercise help you to compare one-rep.
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