Chest Exercises: Inclined Dumbbell Press

Chest Exercises: Inclined Dumbbell Press

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Muscles Worked

Upper Pectorals

Biceps Brachii

Anterior Deltoid

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As outlined in the main chest exercises page, the inclined dumbbell press will work the larger, upper pectorals (or the upper region of the pectoralis major). The movement is similar to that of the inclined pushup and the inclined hammer press (this is where your palms face inward instead of the regular grip).

The Exercise

Grab a pair of dumbbells that you're capable of handling. Use a light weight at first until you get the hang of it! Grab the weights before lying down on the bench. Now that you've got your dumbbells, sit on the flat end of the bench and rest the weights on your thighs.

Lay back onto the bench, keeping your back straight and your feet flat on the floor. Push the dumbbells up so they're directly above your face, palms facing forward (a regular grip).

Lower the weights slowly towards your upper chest. It's important not to go too far here, while also making sure you go far enough to make sure you're working your chest and not just your arms.

Hold for a brief moment.

Push them back up to the starting position.

Easy, right?

Here are some more tips and things to watch out for when doing this exercise...

• Don’t lock your arms! This puts a large amount of stress on your elbows. You should stay away from this "locking" in other exercises, as well.
• Don't arch your back...that's cheating! This gives you more leverage to lift the weight. If you're forced to arch your back to get the weight back up, you need to decrease the weight. Don't let your ego get in the way of your results!
• For building size, do enough weight to perform 6-8 reps, while the last 3 reps are difficult to complete with proper form. When you come out of your form, you need to stop!
• For muscle toning, shoot for 10-15 reps at a slightly lower weight. The last 3 reps should still be challenging! If you can bust out 20 reps without a grimace, you're definitely not doing enough weight, whether you're toning or building size. Check out the sets and reps section for more information. As a general rule, the amount of reps and sets you do is determined by your fitness goals.
• Remember, do this exercise slowly! In fact, most weight lifting exercises should be done this way. In general, maximize the eccentric motion down towards the chest. Try making a 2-count on the way down and a 1-count on the way back up.
• Use a spotter! Keep yourself safe, even if you think you can handle the weight. Anything can happen!

Have fun!

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