Lie back on an incline bench with dumbbells raised above your chest, arms fully extended but not locked, and palms facing forward.
Execution
Lower the dumbbells to the sides of your chest at a 45-degree angle, then press them back up to the starting position, engaging your chest and shoulders.
Equipment required
Incline Bench, Dumbbells
Target muscles
Chest
More Detailed Information
Incline Dumbbell Bench Press
How to Do:
Set Up: Adjust a bench to a 30–45-degree incline. Grab a dumbbell in each hand and lie back on the bench. Rest the dumbbells on your thighs as you settle into position.
Starting Position: Push the dumbbells up so they’re directly above your chest, with your arms fully extended but not locked. Keep your palms facing forward.
Lower the Dumbbells: Slowly lower the dumbbells in a controlled motion to the sides of your chest. Your elbows should be at roughly a 45-degree angle from your torso.
Press Back Up: Push the dumbbells back to the starting position by extending your arms. Focus on engaging your chest and shoulder muscles as you press.
Repeat: Perform the desired number of repetitions, maintaining control throughout.
Benefits:
The incline dumbbell bench press targets the upper portion of the chest, shoulders, and triceps. Using dumbbells allows for a greater range of motion compared to a barbell, promoting balanced muscle development and improving shoulder stability. It's an effective exercise for building upper-body strength and chest definition.
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