If you’re looking for a new chest exercise to add to your repertoire, look no further than the incline dumbbell press. This weight-lifting exercise only requires a few things, such as dumbbells, and is designed to enhance your pecs, triceps, and shoulder muscles. Of course, in order to see the gains that you desire, you first need to know how to properly do this challenging upper-body exercise.
How should it be done? Which weights should you use? What exactly is the incline dumbbell press? My Fit Foods answers all of those questions and more here.
Incline Dumbbell Chest Press Explained for Beginners
Known by several other names, including the incline dumbbell bench press, this workout consists of several reps with weights in each hand. This is the “dumbbell” part of the name. As far as the “press” is concerned, you push the weights upwards, one in each hand, towards the ceiling. Finally, the “incline” part of the name comes from the fact that the exercise is done on an inclined adjustable bench at a 45-degree angle.
Why Should You Do the Incline Dumbbell Press?
While you could do a series of standard dumbbell presses on a non-inclined bench and still exercise those upper arm and chest muscles, the incline plays an important role in making this part of your workout different.
The incline changes the muscles that are exercised when you do the weight presses. This small shift in position makes it so that the muscles at the front of the shoulder, as well as those at the top of the chest (the upper pectoral muscles), received the brunt of the workout. In order to get in a well-rounded set of lifting weights, you really can’t overlook any muscle groups
How To Do the Incline Dumbbell Press
If you want to get the most out of your incline dumbbell press workout, you need to do everything correctly. Using the wrong technique or even setting the weight bench at the wrong incline can either lead to exercising the wrong muscle groups or potential injury. Here’s a step-by-step breakdown of what you need to do.
Choose an Incline for Your Starting Position
It all starts with the weight bench. Pick one that’s adjustable, so that you can set it on an incline. Then, go through the motions of setting it on an angle. As far as that angle is concerned, the ideal options range from between a 30 and 45-degree incline. The higher the angle, the more likely it is that you’ll target the muscles at the front of the shoulder and the top of the chest.
With that said, if you’re just starting out with this workout, you might want a smaller angle, simply to ease your way into it. Also, if you do this exercise regularly, you can switch up the angle or incline from day to day in order to target a slightly different part of the muscle group each time. It all comes down to your preferences here, as long as the angle is within the correct range.
Choosing Your Weights
Even if you’re used to doing bench presses and various other types of weight-lifting exercises, you need to choose weights that are slightly lighter than what you’re used to for the incline dumbbell press. Why? Because of the areas of the body that are targeted, the weights need to be a little less than you’re used to, particularly those of your standard barbell incline press. The lower weight helps you maintain your full range of motion and avoid any imbalances between the left and right sides of your body.
If you’re unsure of which weights to choose, it’s best to start off as light as possible. You can always increase the overall poundage as you proceed with the exercise over the next few days or weeks. Ideally, your goal is to build up those muscles without getting injured, so working your way up to a weight that you’re comfortable with will help you get those gains and stay healthy.
Focus on Your Form
Before you start your incline dumbbell presses to build muscle, you need to know more about the proper form that you should assume. Making the smallest mistake can actually lead to either physical harm or activation of the wrong muscle groups. With that said, don’t be scared to give this workout a try. As long as you focus on what you’re doing, those mistakes (and injuries, etc.) won’t happen!
Tighten Those Abs
It’s normal to want to arch your back a bit while bench pressing as part of your bodybuilding routine. After all, the motion helps you handle weights that are slightly heavier than normal, as the movements bring additional muscles, like those of the back, into play. However, making this common mistake drastically changes the muscles that you’re targeting, so you don’t want to arch your back while doing incline dumbbell presses. For maximum muscle growth from your workout routine, keep that core tight.
Tightening your abs as if you were doing planks or push-ups will keep your back straight and directly on the bench. This helps you target the muscles that the exercise is designed for, including those on the upper chest and shoulders. Plus, you’re less likely to injure yourself if your back isn’t arched, and you’ll get in a small ab workout (by keeping those muscles tight) at the same time.
Don’t Forget About Your Forearm Angle
Another thing that lifters often forget during dumbbell or barbell bench presses is the angle of the forearm. If this is off slightly, you won’t target the ideal muscle groups. In order to ensure that your forearm angle is correct, arrange yourself on the bench so that your shoulders are pressed into it on both sides. Then, move your arm with the weight up straight towards the ceiling, not out in front of your body.
While you’re doing this, move your elbows so that they’re at a slight forward angle. Start the presses with the weights on your shoulders, and move upwards, not out. This will give you the proper form as you complete all of your repetitions.
Pay Attention to the Depth
Finally, you need to keep an eye on the depth of the presses. Although you might be tempted to lower the weights all of the way down to your lower chest or shoulders after lifting them, don’t force your body to do so. This can lead to injury.
Instead, make your goal to lower your elbows below your shoulders on either side of the bench. The weights can float in the air when doing so. They don’t need to touch your body at all. You can then lift them from their mid-air, elbows below your shoulders position for each rep.
Doing Incline Chest Presses
Now that you know what to focus on in order to get the form of your incline dumbbell presses correct, it’s time to actually get on the exercise bench and do them. Here’s a step-by-step process, designed to be followed after you eat a healthy meal or a protein supplement, of course.
- After setting the bench at the correct angle for your chest workout, lay back on it with a weight in each hand. Make sure that your feet are flat on the floor, your shoulders are back against the bench, and your abs are tight in order to keep your lower back straight.
- Inhale, and then exhale. As you breathe out, push the dumbbells straight up from your shoulder joints into the air. Make sure that you aren’t pushing them at an angle relative to the one your bench is inclined on, as that will prevent you from targeting the right muscles. Also, keep your wrists as straight as possible while doing so.
- Lower the pair of dumbbells back down until your elbows are located below your shoulder blades. If you can, place the weights on your shoulders, but if not, don’t sweat it. All that matters is the fact that you completed one rep. Now it’s time for more.
- Once you’ve completed between eight and 12 reps of incline dumbbell presses, it’s time to move on to another exercise. Sit up on the bench and place the weights on your knees, then lower them gently on the floor. Then stand up and you’re done with the exercise.
Final Thoughts on the Incline Dumbbell Press Exercise
As long as you use the correct form and make sure to not exercise with weights that are too heavy, you’ll have no issues doing the incline dumbbell press. In fact, you’ll be happy to see the strength training gains that you’ve obtained.
If you have any questions about this exercise or anything else, please contact us.
Sources:
How to Do the Dumbbell Incline Press | Men’s Health
How to Incline Dumbbell Press: Techniques, Benefits, Variations | Very Well Fit
Incline Dumbbell Press: Muscles Worked & Technique | StrengthLog