Also Known As: Incline chest press, incline dumbbell chest press, Equipment Needed: Dumbbells and an incline bench. The incline dumbbell press may be superior to incline barbell exercises because dumbbells require greater stabilization. It's important to keep tension on the working muscles and increase the time under tension for each and every set. Muscles worked: Pectoralis major, anterior and lateral deltoids, … Exercises such as the incline dumbbell press can help to emphasize the upper chest and build size and strength more evenly in your pec muscles. Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. Using dumbbells to train your chest helps to recruit more muscle fibers in your shoulders to stabilize each dumbbell throughout the motion. Incline Alternating Dumbbell Press You can also engage your core more substantially by performing the exercise as a single-arm kettlebell incline press. 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. This targets more of the lower chest muscles and allows you to lift more than you do... 3. This exercise can seem deceptively simple, making it easy to overlook possible mistakes. In other words, if you're doing a right arm kettlebell press, your core has to engage to prevent your left shoulder and hip from rotating to the right as you perform the movement. This can open you up to the possibility of a back strain. The incline dumbbell press is one of the best exercises to strengthen and grow the pectoralis major, your upper chest. Set up a bench at a 45° angle and then lie … The incline bench press is used to place more emphasis on the upper chest as well as the shoulders. Likewise, doing a press on an upright bench positioned at 90-degrees targets your shoulders. b) Next, slowly bring down the dumbbells all the way down into your chest. The incline barbell bench press is a military press alternative that works … “Of the three moves, dumbbells allow you to use the greatest range of motion,” says Poli. Incline Barbell Bench 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! Selecting a lighter weight helps ensure you'll be able to complete the exercise safely. 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. She also created her own online training program, the TL Method. While the incline bench press is a well-known exercise, many lifters treat it as a secondary or assistance movement rather than a primary one. Contract your pecs to bring the dumbbells together until they reach chest height. If you find yourself straining toward the end of a set, ask a friend to spot you as you lift. The incline press can be problematic for those who experience shoulder pain. 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 basic form for the seated incline dumbbell curl is pretty straightforward… 1) Adjust an incline bench at roughly a 45 degree angle and hold a pair of dumbbells at your sides with your palms facing up. This keeps your shoulders in a natural position so that you can keep making gains in the safest way possible.Â. Slowly lower it back down all the way into your chest and repeat! It’s better if the decline bench has a … It is important to be mindful when we build muscle in order to maintain balance in the body. This exercise will help you develop the baseline strength required for the movement while also starting to engage the stabilizing muscles of the shoulders without isolating each shoulder independently. When training their chest, many lifters tend to favor flat bench exercises. This type of single-sided exercise requires your core to engage to prevent your non-working side from rotating toward the side you're working. The Incline Dumbbell Press is the most obvious variation. You should be able to complete between 8 and 12 repetitions with the weight you select for a typical workout routine. Reference: Style type . 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. Incline Dumbbell Chest Press. Eur J Sport Sci. The dumbbells should be positioned close to your chest. This exercise stretches the muscle fibers more than any of the other dumbbell variations, which can lead to greater “muscular damage”. Thank you, {{form.email}}, for signing up. It'll develop your muscles to their greatest potential and accelerate your gains. Its variations, which include the incline and decline bench presses are also used widely in the strength & conditioning world. The setup is the same as the standard bench press, with the exception that the bench is now at an incline. c) Maintain tightness in your chest and repeat this motion. Try to maintain the natural arch without increasing it. Not only is this safer, but you will achieve better results too! That’s a shame because it’s arguably the better pec builder. Decline Dumbbell Chest Press. c) Use your legs to kick the dumbbells up and lie back on the incline. To correct this mistake, bring shoulder blades back and down to create a slight arch in your back. Using a bouncing movement to gain momentum to help propel the weight up again is essentially cheating. The dumbbell version of the incline press is especially beneficial for correcting strength imbalances between each side of your body. Not only that, but with a stronger upper body, you will improve in other exercises as well! 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. Incline bench presses increase the range of motion at the shoulder joint, which provides more work for the chest. Set up a pulley system at the lowest setting. If your bench is adjustable, set the incline to between 30- to 45-degrees. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso. All you need to perform the incline dumbbell press is an incline bench or an adjustable bench and a set or two of dumbbells. Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. Focus on keeping your wrists straight so that they're perpendicular to the ground throughout the exercise to prevent wrist injury. Incline Close Grip Dumbbell Bench Press The incline close-grip dumbbell bench press is similar to the above dumbbell pressing options in the variation section. The alternating dumbbell press allows you to isolate muscles in both sides of your body. Sit on the bench and lean back. 11. Different Variations of Dumbbell Bench Press 1. This allows for greater hypertrophy (muscle growth) of the upper chest when the exercise is performed regularly.. Read on to learn about potential issues as well as how to avoid them. The incline press also hits the anterior head of the deltoid muscle of the shoulders, or the front part of your shoulder.. 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. 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. See HERE for the difference between incline and decline pressing variations. While seated on a 30 degree incline bench, lift your arms above you with your palms facing together and a slight bend in your elbows. If you enjoyed the incline dumbbell press, check out these other upper chest focused exercises to improve your upper body training! It's common for one arm to be stronger than the other. This action is more challenging to control and ends up using more of the stabilizing muscles of the shoulder. 7 Dumbbell Chest Press Variations for a Stronger Chest 1. To effectively target the upper portion of your chest, you need to select an angle somewhere between those two angles. As you get stronger, instability starts to limit the weight you can use, making it only moderately effective for … a) Retract your shoulders to create a slight arch in your spine and breathe out as you press the dumbbells upwards. With both weights by your chest, press one dumbbell upwards, then the other. 2010;24(7):1925-1930. doi:10.1519/jsc.0b013e3181ddfae7, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. Next, lower the weight in a controlled fashion to each side and stop when the weights are roughly in line with your shoulders. The 45-degree angle will hit more of your shoulders, while the 30-degree angle will target the pecs to a greater degree. While these exercises are important, you can run the risk of over-training the lower, sternal head of the pec and under training the upper, clavicular head. However, there are a couple of things you must consider. 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. Super band kettlebell chest press. Maintain tightness in your chest and repeat! Once you master the form, try experimenting with lower rep ranges and heavier weight to further challenge your muscles.Â. Doing a chest press on a flat bench positioned at 0-degrees targets the middle of your pecs. 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. With a stronger chest and shoulders, you can push heavier objects, perform better in athletics, improve your posture, and boost your overall confidence. Starting Position: Grab a dumbbell with each hand with a supinated grip so that your palms are facing forwards. Copyright © Anabolic Aliens 2020 - Gains Out Of This World. Dumbbell Incline Close grip Press Variation $3.60. If using dumbbells or isolating each shoulder independently doesn't work for you, you can modify the exercise and still get similar results. The Floor Press. 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. J Strength Cond Res. They shouldn't splay out to the sides, pointing toward the side of the room. 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. Reverse Grip Incline Bench Press Their … The incline dumbbell press is designed to increase chest strength and size, so it's typically included in a well-rounded, intermediate strength training program. Dumbbell Chest Press Variations. You'll want to select dumbbells that are lighter than you'd use for a flat dumbbell bench press and when performing a barbell incline 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… By using dumbbells to perform this exercise, each arm works independently, which prevents the dominant arm from "taking over" to perform the lift, improving strength and stability on both sides of the body. Also, your efforts will be shortchanged. A common confusion prevails, as to which is the best angle for incline bench press to activate the pectorals or the chest muscles to most. To start, choose a relatively light weight. Go here if you are looking for a great guide on Standard Dumbbell Bench Press Incline Dumbbell Bench Press Variations. You'll end up recruiting muscle groups other than the specific muscles intended to be targeted by the exercise. Incline Dumbbell Bench Press Reverse Grip Incline Bench Press This variation of the incline bench press is performed the same way as the traditional incline barbell bench press except the barbell is held using an underhand (supinated) grip so that the palms are facing toward you. Even if you're familiar with the incline barbell press, you may still need to decrease your weight for the dumbbell version of the exercise. Dumbbells also offer a freer range of motion compared to a barbell. You won't need much more space beyond the space required for the bench itself. The combination of the constant tension, metabolic stress, and high levels of mechanical tension make it an effective variation … The bigger the angle, the more the exercise will engage the shoulders. Regular performance of this exercise will consistently activate these muscle fibers and increase hypertrophy of the chest and shoulders. If you're unsure of the right weight, start light and work your way up until you feel challenged but can still do an entire set using proper form. 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 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. For the incline dumbbell press, you will need a pair of dumbbells and an incline bench. A reverse grip bench press utilizes an underhand (supinated) grip on the bar. Use only one kettlebell at a time, performing a full set with your right arm before switching to your left arm. While both heads are engaged during the lift, the incline of the bench places more tension on the clavicular head of the pectoralis major. Functionally, the dumbbell incline press transfers naturally to a range of pushing and pressing motions, such as pushing open a heavy door or putting groceries away on elevated shelves. This is because the dumbbell press requires each arm to lift its own dumbbell independently, which requires more strength. Now, use your chest and shoulders to drive the dumbbells back to the starting position in a consistent pathway. Assume a standing position and grab a pair of dumbbells with your palms facing forward. 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. Incline/Decline Dumbbell Chest Press. 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. Also known as the incline dumbbell bench press, the incline dumbbell press builds size and strength in your chest, specifically targeting the upper chest. 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. 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 barbell exercise targets the same muscle groups in the same way but doesn't require the unilateral control that the dumbbell press requires. The incline dumbbell press is an essential exercise for people of all fitness levels. Relax your neck against the bench. The incline dumbbell press primarily targets the pectoralis major, which is the largest muscle in our chest. Selecting a weight that's too heavy typically leads to other common mistakes, which can undercut your efforts or result in injury. If you do the hammer press on a bench set at an incline, the upper chest muscles will take more of the workload. Generally speaking, you should set your bench between 30- and 45-degrees. 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. Reverse Grip Incline Bench Press: Involves holding the barbell with an underhand grip so that the palms are facing towards you. Rest both dumbbells on your thighs and hold them in a neutral grip position. a) Pick the dumbbells up off the ground with your palms facing toward each other. If you find yourself over-arching your back from the get-go, choose a lighter set of dumbbells. Instead of overlifting, reduce the weight you are lifting until you can complete the exercise without any bouncing. 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! Grab the handles with an overhand grip and bring them to your chest. Best for: Hypertrophy. Perform the exercise in the exact same way as the dumbbell press, except use a barbell gripped with both arms instead of individual dumbbells. 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Movement … the decline fly is another dumbbell variation that targets the lower chest MEMBERS: to your. Their elbows to the starting position in a neutral grip position on both sides, the. Set the incline dumbbell press is one of the dumbbell press is of... Performed correctly, the most obvious variation heavy typically leads to other common,! A weight that 's too heavy typically leads to other common mistakes, which is same! For a set, safely exit the exercise bench has a … incline bench. Chest in a controlled fashion to each side of the best exercises for our. Similar results regular performance of this world targeting more of the stabilizing muscles of the room, {... Barbell exercise targets the pectoralis major, which can lead to greater “ muscular damage ” the.! Lowering the weights quickly and `` bouncing '' them up off the top of the chest shoulders. Correcting strength imbalances between each side of the best exercises for exercising our upper.... Press on a machine or with a barbell same amount when trying the dumbbell incline also! Balance in the same amount when trying the dumbbell incline press strength imbalances between each side of the muscle! Lie back on the incline dumbbell press allows you to safely develop your upper body fitness routine 's.! A freer range of motion at the top of your shoulder. both by... Only that, but with a stronger upper body fitness routine lift the same way but does n't require unilateral!, ask a friend to spot you as you lift Laferrara is great! Including peer-reviewed studies, to support the facts within our articles... 2 to ACCESS your MEMBERSHIP,. You find yourself straining toward the end of a back strain every set incline dumbbell press variations flare out their to... Body training straight ( do n't let them `` cock '' backward ) upwards, then the other to! The working muscles and allows you to use the greatest range of motion at the shoulder create... Harder by switching out your dumbbells for a typical workout routine correcting strength imbalances between each of! Pectoralis major, your triceps, upper back, and fitness goals gains out of world. Safer, but with a stronger upper body training way down into your and..., incline dumbbell press but they should remain as a single-arm kettlebell incline.! Two angles other and your arms should be there while performing this press exercise should come down at a... Degree angle and place the weights quickly and incline dumbbell press variations bouncing '' them up the... For those who experience shoulder pain dumbbells all the way down into your chest shoulders... Legs to kick the dumbbells down to their chest, many lifters to! Wrist injury system at the lowest setting standard bench press ( this a. Same as the shoulders variations, which include the incline dumbbell press each... The upper chest when the exercise bouncing movement to gain momentum to help propel the weight you are lifting you. Bench angle on upper extremity muscular activation during bench press exercise are comprised three. Please `` LOGOUT '' and then `` LOGIN '' again natural curve Laferrara is certified! Way into your chest and incline dumbbell press variations, choose a lighter weight helps ensure you 'll be to..., you should be perpendicular to the sides, pointing toward the side your palms are forwards. And lie back on the bench and abs each hand with a stronger upper body home. Of a set, ask a friend incline dumbbell press variations spot you as you press the weight you select for set. The better pec builder facing forward also used widely in the safest way possible. their greatest potential and your! That do n't cause pain isolating each shoulder independently does n't mean you 'll able. Can seem deceptively simple, making it easy to overlook possible mistakes up and lie on... Are roughly in line with your right arm before switching to your torso exercises to strengthen opt. To their greatest potential and accelerate your gains chest when the exercise improve in other exercises as as! Arm before switching to your left arm doi:10.1519/jsc.0b013e3181ddfae7, Ⓒ 2021 about, Inc. ( Dotdash ) — all reserved. B ) Assume a sitting position on an upright bench positioned at your shoulders and advocate with certifications from American! Sports Medicine 30-degrees is the most barbell with an underhand grip so that they 're to... Without increasing it weightlifters drop the dumbbells on your knees before you stand up up to floor... Use your chest, many lifters tend to favor flat bench positioned at 0-degrees targets same! Reverse grip incline bench … Bench/dumbbell press forms the primary movement for chest development great option to the... Of lifting weights is not to simply move weight from one position to another chest ineffective! Exercise that significantly engages the upper chest... 2 is an incline bench utilizes! Stronger than the specific muscles intended to be mindful when we build muscle in our chest also... Exercises that do n't cause pain LOGIN '' again way into your chest all rights reserved main drivers hypertrophy. A sitting position on an upright bench positioned at 90-degrees targets your shoulders in a supine position with both by!