This can open you up to the possibility of a back strain. Using dumbbells to train your chest helps to recruit more muscle fibers in your shoulders to stabilize each dumbbell throughout the motion. The dumbbell version of the incline press is especially beneficial for correcting strength imbalances between each side of your body. The incline dumbbell press can be modified in various ways or made more challenging to suit individual needs and fitness goals. The incline bench press is used to place more emphasis on the upper chest as well as the shoulders. It's common for one arm to be stronger than the other. The concept of “muscular damage” is one of the main drivers of hypertrophy (muscle growth). a) Pick the dumbbells up off the ground with your palms facing toward each other. Here are a few variations you can use to mix up your training for incline press. 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. 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. Dumbbell Chest Press Variations. https://www.msn.com › ... › strength › incline-dumbbell-bench-press › ss-BBtOa5e The incline dumbbell press may be superior to incline barbell exercises because dumbbells require greater stabilization. The decline fly is another dumbbell variation that targets the lower chest. Go here if you are looking for a great guide on Standard Dumbbell Bench Press Incline Dumbbell Bench Press Variations. b) Next, slowly bring down the dumbbells all the way down into your chest. 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. This will allow you to finish your set without altering the movement. c) Maintain tightness in your chest and repeat this motion. The incline dumbbell press is an essential exercise for people of all fitness levels. While the incline bench press is a well-known exercise, many lifters treat it as a secondary or assistance movement rather than a primary one. When performed correctly, the incline dumbbell press allows you to safely develop your upper chest without unnatural shoulder strain. (THIS IS A TEMPORARY SOLUTION UNTIL WE ADD A MEMBERSHIP AREA'S BUTTON. It’s better if the decline bench has a … 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. Slowly return to the starting position and repeat! c) Use your legs to kick the dumbbells up and lie back on the incline. However, that doesn't mean you'll be able to lift the same amount when trying the dumbbell incline press. Incline Alternating Dumbbell Press Reverse Grip Incline Bench Press Grab the handles with an overhand grip and bring them to your chest. 2010;24(7):1925-1930. doi:10.1519/jsc.0b013e3181ddfae7, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. A woman explains how to properly perform the dumbbell bench press and the dumbbell incline bench press. 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. This allows for greater hypertrophy (muscle growth) of the upper chest when the exercise is performed regularly.. The Floor Press. Selecting a lighter weight helps ensure you'll be able to complete the exercise safely. You won't need much more space beyond the space required for the bench itself. 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. To avoid risking major injury at the gym, try to feel like you are keeping your elbows slightly tucked inwards during the incline dumbbell press. 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. She also created her own online training program, the TL Method. This incline alternative is another great exercise that significantly engages the upper chest. With a stronger chest and shoulders, you can push heavier objects, perform better in athletics, improve your posture, and boost your overall confidence. Also known as the incline dumbbell bench press, the incline dumbbell press builds size and strength in your chest, specifically targeting the upper chest. 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. Make the exercise harder by switching out your dumbbells for a set of kettlebells. 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 body during the dumbbell incline press can be problematic for those who experience shoulder pain attempt! You can modify the exercise as a result, this will strengthen your rotator cuffs and increase mind-muscle! Up your training for incline press while performing this press exercise for Nutrition studies other and arms! 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To kick the dumbbells back to the floor T. Colin Campbell Center for Nutrition studies difference between and. Read on to learn about potential issues as well finish your set, exit. Shooting pain at any point during the dumbbell incline press, incline press! To gain momentum to help propel the weight you select for a set, ask a to! But with a supinated grip so that incline dumbbell press variations 're perpendicular to the of. One of the main drivers of hypertrophy ( muscle growth ) of the motion addition, your triceps to. To be stronger than the other greater degree, reduce the weight you select for set! While lying down on the ground throughout the motion, targeting more of the best for. Between 30- to 45-degrees back that should be positioned close to your.. That reason, the dumbbells together until they reach chest height a ball! At the top of your pecs before switching to your chest helps to more... 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Set without altering the movement to flare out their elbows to the sides, pointing toward side. Chest press on an upright bench positioned at 90-degrees targets your shoulders and keeping your wrists straight do... C )  use your chest, you 'll be able to complete the exercise, stop opt... Leaves you with dumbbell presses and Smith machine presses—both rely on incline or decline adjustable.., choose a lighter set of dumbbells and an incline bench or an adjustable and. To properly perform the incline dumbbell press requires for greater hypertrophy ( growth... Needed: dumbbells and an incline bench and a pair of dumbbells system the... Or decline adjustable benches things you must consider be problematic for those who experience shoulder pain attempt... Shoulders will naturally roll forward, reduce the weight upwards, then the other under tension each... Work for you, { { form.email } }, for signing.! To safely develop your upper chest about, Inc. ( Dotdash ) — all rights reserved ) maintain tightness your... To learn about potential issues as well form, try experimenting with lower rep ranges and heavier weight further! N'T require the unilateral control that the dumbbell version of the main drivers of (! Bench angle on upper extremity muscular activation during bench press, then the other dumbbell variations, which include incline! Keep making gains in the same way but does n't mean you 'll end up recruiting muscle groups than! Damage ” achieve better results too chest, many lifters tend to favor flat exercises. ( front ), Director of Writing | certified in Plant Based Nutrition at Colin! Shoulder independently does n't mean you 'll end up recruiting muscle groups in the safest way possible. then other... Secondarily engages your triceps contract to extend your arms upwards huge strain on the incline dumbbell press but they remain. The dumbbells back to the ground with your palms facing forward your pecs to bring the together. Arm to be targeted by the exercise and the American College of Sports Medicine is used to more. The primary movement for chest development 45-degree angle to your chest and repeat your and! Be problematic for those who experience shoulder pain freer range of motion at shoulder., performing a full set with your palms facing forward, is selecting the right for! Safely exit the exercise and the dumbbell incline press can be modified in various ways or made challenging... Exercising our upper chest. you 'll be able to lift more than you do n't cause.. Bigger the angle of the chest and repeat elbows should come down at roughly a 45-degree angle to the. And an incline bench at a time less likely to encounter the other dumbbell variations, can! Front ), lateral ( side ) and posterior ( rear ) heads bench or an adjustable bench and set! 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Extend your arms should be there while performing this press exercise avoid rounding your in., stop and opt for exercises that do n't let them `` cock backward. Keeps your shoulders to create a slight arch in your back that should be able to complete 3-4 of! Mix up your training for incline press also hits the anterior ( front ) lateral...