How-to Do Incline Dumbbell Press: The Right Way

Whether you’re a seasoned fitness enthusiast or just starting, incorporating the incline dumbbell press into your routine can yield remarkable results. Let’s dive straight into how to do this exercise correctly.

Incline bench angle:

Adjust the incline bench to an angle of around 15 to 30 degrees. This angle will target the upper chest muscles. However, the higher you go with your angle, the more you will involve the front delts.

Setup:

• Sit on the incline bench with a dumbbell in each hand, and place the dumbbells on your thighs.
• Choose a weight that challenges you but allows for proper form.
• Kick up the dumbbells from your thighs by using your legs.

Position:

• Lie back on the bench with a dumbbell in each hand, and position them at shoulder height with your palms facing forward.
• Your feet should be underneath your knees and planted firmly on the floor for stability.
• Your butt, upper back and head should be on the bench.
• Push your shoulder blades back so that it will put the front delt back in place and allow the upper chest to be in a better position of pushing power. You will get a natural arch in your lower back after doing this.
• Tighten your core muscles to stabilize your spine.

Movement:

• Press the dumbbells upward simultaneously, fully extending your arms without locking the elbows.
• Keep the movement smooth and controlled, focusing on contracting your chest muscles.
• Lower the dumbbells back to the starting position with control, allowing a slight stretch in the chest.
• Exhale when you press up and inhale while lowering the dumbbell.

Tips:

• Tighten your core muscles to maintain stability throughout the exercise.
• When you are lowering the dumbbell and you no longer feel the chest but your shoulders, that’s your signal that you are going too deep.
• Don’t arch your back excessively. Maintain a natural curve in your spine.

Follow this guide and you will master the incline dumbbell press in no time. As with any exercise, prioritize proper form and gradually progress the intensity for best results.