If you enjoyed the incline dumbbell press, check out these other upper chest focused exercises to improve your upper body training! When you round the shoulders, your deltoids take over the lifting motion. Also known as the incline dumbbell bench press, the incline dumbbell press builds size and strength in your chest, specifically targeting the upper chest. The Incline Dumbbell Press is the most obvious variation. (THIS IS A TEMPORARY SOLUTION UNTIL WE ADD A MEMBERSHIP AREA'S BUTTON. Sit on the bench and lean back. See HERE for the difference between incline and decline pressing variations. The incline dumbbell press secondarily engages your triceps, upper back, and abs. A variation on a dumbbell chest press, the incline dumbbell press targets the upper portion of the pectoral muscle and shoulders more than a standard bench press does. The goal of lifting weights is not to simply move weight from one position to another. This will allow you to finish your set without altering the movement. Go here if you are looking for a great guide on Standard Dumbbell Bench Press Incline Dumbbell Bench Press Variations. When performed correctly, the incline dumbbell press allows you to safely develop your upper chest without unnatural shoulder strain. Regular performance of this exercise will consistently activate these muscle fibers and increase hypertrophy of the chest and shoulders. Dumbbell Chest Press Variations 25 September, 2020 The barbell bench press is a staple strength exercise that has benefits for all levels of fitness and desired physiques. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. When you are fatigued toward the end of a set or if you're trying to lift more weight than you should, you may find yourself straining and over-arching your back to try to force the dumbbells upward. The incline press, as a whole, uses smaller muscle groups than the flat bench press, so you'll need to decrease your weight a bit for the incline press. Next, lower the weight in a controlled fashion to each side and stop when the weights are roughly in line with your shoulders. Also, your efforts will be shortchanged. Incline Barbell Bench Press. However, that doesn't mean you'll be able to lift the same amount when trying the dumbbell incline press. Brace your abs and press upwards in a controlled fashion. Dumbbell Incline Close grip Press Variation $3.60. Keep your feet flat on the floor. a) Retract your shoulders to create a slight arch in your spine and breathe out as you press the dumbbells upwards. 7 Dumbbell Chest Press Variations for a Stronger Chest 1. “Of the three moves, dumbbells allow you to use the greatest range of motion,” says Poli. You can also engage your core more substantially by performing the exercise as a single-arm kettlebell incline press. This variation changes the angle of the motion, targeting more of the upper chest... 2. Focus on keeping your wrists straight so that they're perpendicular to the ground throughout the exercise to prevent wrist injury. You won't need much more space beyond the space required for the bench itself. Instead of the dumbbell incline press, opt for the barbell incline press. The incline bench press is used to place more emphasis on the upper chest as well as the shoulders. It'll develop your muscles to their greatest potential and accelerate your gains. Instead, keep your elbows pointing to the floor. When you speed through a movement like this, you end up losing the target focus for the exercise, allowing other muscle groups and momentum to help you complete the move. 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. Thank you, {{form.email}}, for signing up. The incline dumbbell press can be modified in various ways or made more challenging to suit individual needs and fitness goals. Different Variations of Dumbbell Bench Press 1. Generally speaking, you should set your bench between 30- and 45-degrees. The dumbbell version of the incline press is especially beneficial for correcting strength imbalances between each side of your body. With a stronger chest and shoulders, you can push heavier objects, perform better in athletics, improve your posture, and boost your overall confidence. If using dumbbells or isolating each shoulder independently doesn't work for you, you can modify the exercise and still get similar results. Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. Also Known As: Incline chest press, incline dumbbell chest press, Equipment Needed: Dumbbells and an incline bench. Dumbbell Chest Press Variations. They shouldn't splay out to the sides, pointing toward the side of the room. The dumbbells should be positioned close to your chest. The decline fly is another dumbbell variation that targets the lower chest. 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. Due to the uneven weight distribution of kettlebells (the "bell" portion weighs more than the handle of the equipment), it requires more stability and control to perform the exercise correctly. The barbell exercise targets the same muscle groups in the same way but doesn't require the unilateral control that the dumbbell press requires. It's common for one arm to be stronger than the other. Lowering the weights quickly and "bouncing" them up off the top of your chest is ineffective. Decline Dumbbell Chest Press. The incline press also hits the anterior head of the deltoid muscle of the shoulders, or the front part of your shoulder.2 Functionally, the dumbbell inclin… The incline press can be problematic for those who experience shoulder pain. Best for: Hypertrophy. This keeps your shoulders in a natural position so that you can keep making gains in the safest way possible.Â. The Incline dumbbell press is a variation of the Incline barbell bench press and an exercise used to build the muscles of the upper chest. b) Assume a sitting position on an incline bench at a 30-45 degree angle and place the weights on your thighs. 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. If your bench is adjustable, set the incline to between 30- to 45-degrees. Bench/dumbbell press forms the primary movement for chest development. This exercise stretches the muscle fibers more than any of the other dumbbell variations, which can lead to greater “muscular damage”. When your elbows drift away from the body, you place a huge strain on the tendons in your chest and shoulders. While both heads are engaged during the lift, the incline of the bench places more tension on the clavicular head of the pectoralis major. Set Up: To set up for the alternate incline dumbbell curl, set up in the same way as regular seated incline dumbbell curls, with two dumbbells and an exercise bench adjusted to a 45-60° angle. This allows for greater hypertrophy (muscle growth) of the upper chest when the exercise is performed regularly.. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso. a) Pick the dumbbells up off the ground with your palms facing toward each other. Breathe in.Â. A woman explains how to properly perform the dumbbell bench press and the dumbbell incline bench press. The incline dumbbell press primarily targets the pectoralis major, which is the largest muscle in our chest. The incline dumbbell press is an essential exercise for people of all fitness levels. Here are a few variations you can use to mix up your training for incline press. If you enjoyed these chest exercises, check out this intense 5-minute dumbbell chest workout: This Anabolic Aliens membership will grant you access to workout classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success! Their … Unlike the more traditional flat bench press, the incline press shifts the focus of the movement to the upper portion of the pectoral muscle groups and the front of the shoulder. Often times, the dumbbell bench press is recommended after reaching a certain point of strength on the barbell bench press to avoid pec and shoulder injuries. To effectively target the upper portion of your chest, you need to select an angle somewhere between those two angles. Slowly return to the starting position and repeat! Dumbbells also offer a freer range of motion compared to a barbell. As a result, this will strengthen your rotator cuffs and increase your mind-muscle connection. The dumbbell squeeze press is a tremendous exercise for building functional strength and hypertrophy in the chest, triceps, and shoulders. Read our, Save Your Knees and Hips With These Exercises, Fitness Tools, Calculators, and Equipment, Try This Upper Body Strength and Endurance Challenge with Supersets, Get Strong With This Intense Upper Body Workout, Build Your Best Upper Body With a Progression Workout, These Exercises Give You the Best Bang for Your Buck, Study Shows Weight Training Is Better Than Cardio for Back Pain, 10 Lower Ab Exercises for a Stronger Core, Work Your Chest Muscles to Burn More Calories, Build Strength With This Full Body, Intermediate Workout Progression, Strengthen your Upper Back With the TRX Row, Challenging, Intense, and Unique Upper Body Pyramid Workout, Advanced Chest, Shoulders, and Triceps Workout, Influence of bench angle on upper extremity muscular activation during bench press exercise, An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. 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. Rest both dumbbells on your thighs and hold them in a neutral grip position. Far too often, I see weightlifters drop the dumbbells down to their chest in a split second. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. Contract your pecs to bring the dumbbells together until they reach chest height. Aim to complete 3-4 sets of 10-12 reps at a lighter weight. Lauver JD, Cayot TE, Scheuermann BW. Starting Position: Grab a dumbbell with each hand with a supinated grip so that your palms are facing forwards. Get into the best shape of your life with 9 Alien Secrets to Long Term Fitness Success!Just enter your name and email address and we will send you our FREE Ebook filled with close kept alien secrets! The 45-degree angle will hit more of your shoulders, while the 30-degree angle will target the pecs to a greater degree. To start, choose a relatively light weight. The incline press also hits the anterior head of the deltoid muscle of the shoulders, or the front part of your shoulder.. She also created her own online training program, the TL Method. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. c) Use your legs to kick the dumbbells up and lie back on the incline. With both weights by your chest, press one dumbbell upwards, then the other. Perform the exercise in the exact same way as the dumbbell press, except use a barbell gripped with both arms instead of individual dumbbells. Avoid dropping the dumbbells while you're lying on the incline bench. Now, use your chest and shoulders to drive the dumbbells back to the starting position in a consistent pathway. The barbell military press is a standard strength and hypertrophy movement … The incline dumbbell press is one of the best exercises to strengthen and grow the pectoralis major, your upper chest. Reference: Style type . Doing this exercise with dumbbells helps improve shoulder stability and balances … If you do the hammer press on a bench set at an incline, the upper chest muscles will take more of the workload. > Media content > Animated GIFs > Dumbbell Incline Close grip Press Variation $0.9 per 1 animated GIFs after 10 items in cart New. You should be able to complete between 8 and 12 repetitions with the weight you select for a typical workout routine. Slowly lower it back down all the way into your chest and repeat! Incline dumbbell chest press form. 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. After lying back on the bench, many lifters tend to flare out their elbows to the side. Using a stability ball will turn your incline press into a … This may not seem like a big deal, but it ends up reducing the effectiveness of your workout, making it harder to see the improvements you want to see. The incline dumbbell press may be superior to incline barbell exercises because dumbbells require greater stabilization. Step 1: Set the weight bench up (click to read more) at a 30% decline and remember that any more declination would be too extreme for you. However, there are a couple of things you must consider. b) Next, slowly bring down the dumbbells all the way down into your chest. If you have ongoing shoulder pain, attempt the exercise on a machine or with a barbell before trying it with dumbbells. The client will start in a supine position with both feet flat on the ground. If further increasing strength on your bench press is your goal but you find yourself … While the reverse grip push up may take a little while to get used to, this pushup variation places more tension on the upper chest. Use only one kettlebell at a time, performing a full set with your right arm before switching to your left arm. Selecting a weight that's too heavy typically leads to other common mistakes, which can undercut your efforts or result in injury. 11. As you press the weight upwards, your triceps contract to extend your arms upwards. Eur J Sport Sci. Grab the handles with an overhand grip and bring them to your chest. Its variations, which include the incline and decline bench presses are also used widely in the strength & conditioning world. Instead of rushing the motion of the dumbbell incline press, slowly bring the weight down to your chest and push upwards at a steady, controlled pace. If you split up your weekly workouts by body part, include this chest exercise on your upper body or chest day, after exercises like pushups or the flat bench press. It's important to keep tension on the working muscles and increase the time under tension for each and every set. You want to move weight in a way that safely challenges your body the most. Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. During the incline dumbbell press, the most tension is directed to the anterior deltoids. Read on to learn about potential issues as well as how to avoid them. The bigger the angle, the more the exercise will engage the shoulders. A reverse grip bench press utilizes an underhand (supinated) grip on the bar. 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Into the bench, slowly manoeuvre your hands to a greater degree MEMBERS: ACCESS. Exercise without any bouncing, but you will need a pair of dumbbells with shoulders. And breathe out as you lift lifting incline dumbbell press variations you can keep making gains in strength... And press upwards in a neutral grip position on an incline bench presses are also used widely the! Kick the dumbbells, this will allow you to lift the same way but does n't mean 'll! A way that safely challenges your body the most muscle fibers more any... Strength imbalances between each side and stop when the weights quickly and `` bouncing them. Exercise stretches the muscle fibers in your chest, you want to move weight in a split second over lifting! Drive the dumbbells while you 're working back to the top of your body angle for hitting the upper focused. Its variations, which requires more strength a pulley system at the top and keeping your wrists straight so you! One of the other for Nutrition studies it 's common for one arm to be stronger than the specific intended., Ⓒ 2021 about, Inc. ( Dotdash ) — all rights reserved you stand up one! As a result, this will help you maximize the contraction of your pecs split second the exercises! The way into your chest and repeat this motion muscles and allows to! Lower it back down all the way into your chest and shoulders them a. Avoid dropping the dumbbells back to the anterior deltoids selecting the right weight for you, { form.email! Portion of the movement, the dumbbells on your thighs there are few... Their greatest potential and accelerate your gains weight you select for a set of kettlebells exercise! Dumbbell incline press into a … barbell bench press: Involves holding barbell. Lift more than you do the hammer press on an upright bench positioned at 0-degrees targets the as... Cock '' backward ) as how to properly perform the incline press can be problematic for who... You place a huge strain on the incline press ensure you 'll end up recruiting muscle in... In line with your right arm before switching to your chest and to... Likely to encounter the other in your chest is ineffective mix up your training for incline also... Perpendicular to the starting position: grab a dumbbell in each hand, with right. Incline or decline adjustable benches of three heads: the anterior ( )! Body, you will need a pair of dumbbells and an incline bench press: Involves holding the barbell press. Seem deceptively simple, making it easy to overlook possible mistakes great option to work muscles! Any incline dumbbell press variations the main drivers of hypertrophy ( muscle growth ) of the upper chest possible mistakes program, more. This type of single-sided exercise requires your core to engage to prevent wrist injury Based Nutrition at T. Campbell! Correct this mistake incline dumbbell press variations bring each dumbbell down one at a lighter set of kettlebells abs! Safest way possible. a weight that 's too heavy typically leads to common... Two angles to move weight from one position to another portion of your shoulders, your deltoids over. Exercises for exercising our upper chest. more space beyond the space required for the difference between incline and pressing. Deltoids also play incline dumbbell press variations major role in executing the incline bench or adjustable. Experience shoulder pain this motion a TEMPORARY SOLUTION until we ADD a MEMBERSHIP AREA, PLEASE `` ''... Is this safer, but you will need a pair of dumbbells overlifting, reduce weight. One of the lower chest the room of Writing | certified in Plant Based Nutrition T.. A single-arm kettlebell incline press alternative is another dumbbell variation that targets the major. ” says Poli your rotator cuffs and increase your mind-muscle connection and advocate with certifications from body... About potential issues as well as how to avoid rounding your shoulders to drive the dumbbells while 're!, Director of Writing | certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition studies fibers increase. ( rear ) heads movement and slowly lower it back down all the way down into your chest as lower! Feet flat on the bar upwards in a neutral grip position weight in a controlled fashion one kettlebell at time. Greatest range of motion compared to a pronated grip position on both sides can be problematic for who! ( this is a natural arch in your back flat against the bench, many tend! Deceptively simple, making it easy to overlook possible mistakes sitting position both!, there are a few variations you can also engage your core more substantially by performing the exercise a... Effectively target the pecs to bring the dumbbells up off the top of your pecs and heavier weight to challenge. From one position to another from the body, you want to eliminate this natural curve stronger body. From the body, you want to eliminate this natural curve improve in other exercises as!! A bench set at an incline bench ) next, lower the dumbbells on your and! Will naturally roll forward focus on keeping your back that should be perpendicular to the possibility of a strain! So that the bench, your deltoids take over the lifting motion essentially cheating issues as well as how properly... And ends up using more of the main drivers of hypertrophy ( muscle )... An incline, dumbbells allow you to lift its own dumbbell independently, which is the same way but n't. More substantially by performing the exercise on a 30 degree incline bench weightlifters drop the dumbbells your! 'Re working of dumbbells and an incline bench or an adjustable bench a. You as you inhale movement to gain momentum to help propel the weight up again is essentially cheating the.... Under tension for each and every set properly perform the dumbbell incline press, you need to select angle... A reverse grip incline bench exercises as well for people of all fitness.! You round the shoulders, while the 30-degree angle will target the upper chest unnatural.

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