Incline Dumbbell Press
Overview
This exercise focuses on your upper pectoral muscles and your shoulders. You’ll need a pair of dumbbells and an incline bench.
Your pecs are your chest muscles, extending from your sternum across to your shoulder, from your collarbone down to the bottom of your rib cage. Your deltoid is the rounded muscle that forms your shoulder. It starts at the front in the crook of your armpit, wrapping over your shoulder to the back of your armpit, and down your arm to just above your bicep, forming a triangle, or delta, shape.
Instructions
To begin, lie down on an incline bench, raising the dumbbells vertically above your shoulders. Make sure your shoulders are pinched back and your chest is out.
Lower the dumbbells out to the side, until your upper arms are parallel to the floor, then back up and in.
Don’t forget to exhale as you’re pressing up against gravity, and inhale as you’re lowering back down.
Tips
The dumbbells do not need to go all the way down to your chest level. Depending on how tall you are, that can put a lot of stress on your shoulders.
The incline bench is harder than a flat bench, so you won’t be using the same amount of weight. Make sure that you’re in control at all times.
A common mistake is arching your back. Keep your back flat on the bench. If you have to arch your back, it’s too much weight.
I recommend performing 3 sets of 12 reps apiece.
Changing the angle of your bench works your muscles in new and effective ways. Thanks for watching!
