How to Do an Incline Dumbbell Press
The bench press has long been considered the mainstay of upper-body strength. But there’s a case to be made for its under-appreciated cousin, the incline dumbbell bench press.
Both moves are known as pushing exercises which means you extend your arms in front of you under load or resistance, working primarily the chest muscles, and secondarily the shoulders and triceps.
The incline bench press may be an equally worthwhile chest-builder as the hailed bench press. Firstly, you’re zeroing in on a specific, and highly visible, part of the chest.
Each of your pecs has two heads, one that attaches to your clavicle, and the other attaches to your sternum. The incline bench press targets the smaller, clavicular head, which isn’t as powerful as the larger head, but is nevertheless key to the muscle’s overall power. Sculpting it with targeted exercises like the incline press can also give your upper body a more chiseled, athletic look.
Because you’ll be honing in on one part of the muscle, you’ll likely have to reduce the weight you normally use on the flat bench press. That’s doubly true when you’re using dumbbells, it being harder to stabilize two weights than one (like a barbell).
Step by Step Instructions for the Incline Dumbell Bench Press
1 – Lie on a bench set to a 45-degree incline, holding a pair of dumbbells at arm’s length above your chest, palms forward.
2 – Keeping your core braced and your elbows close to your body (i.e., not flared), lower the dumbbells to the sides of your chest.
3 – Pause, and then push the weights back up to the starting position