Incline Dumbbell Bench Press

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The Incline Dumbbell Bench Press is a great alternative to the flat barbell bench press.  If you have narrow shoulders, long arms and have problems performing the incline barbell bench press, then performing the incline Dumbbell Bench Press can help to overcome those issues.

Incline Dumbbell Bench Press

What makes this exercise effective is that you get a greater range of motion, involve more of the stabilising muscles in the back and shoulders and have activation of the muscle fibres in the upper chest.

Another great aspect of the Incline Dumbbell Bench Press is safety, you do not need a spotter, you can simply drop the dumbbells if you run in to any trouble.


Benefits of the Incline Dumbbell Bench Press

There are many benefits to doing the incline dumbbell bench press.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Exercise more than one group of muscles at a time.
  • Strengthens the muscles, bones, ligaments and tendons.
  • Reduces stress on the rotator cuffs.
  • Develop more lean muscle tissue that can burn excess calories.
  • Strengthens the supporting muscles in the back and ribs such as rear shoulders, and serratus anterior.

Performance Related Benefits

  • Strengthens the chest, shoulder and triceps muscles.
  • Increase in range of motion making your muscles work harder.
  • Allows your arms to move in a more natural path.
  • Assists in physical activities and sports that require pushing power such as football.
  • Makes the upper body more resistant to injuries in full contact sports.

Incline Dumbbell Bench Press Technique

  • Grab a dumbbell in each hand, sit on the seat of the incline bench with dumbbells in each hand rest on top of your thighs.
  • Use the knees and core to kick the body to lie on the incline bench.
  • Position the dumbbells to sides of your upper chest.
  • Grip the dumbbells tight.
  • Engage your core, retract your shoulders blades, pull your shoulders down and back.
  • Pack the shoulder joint into the shoulder socket.
  • Breathe in through the nose.
  • Explode from the side of the chest, extend the arms and breathe out through the mouth.
  • On the extension phase, move the arms in a slight arc, so that the dumbbells move towards each other.
  • At the top of the extension phase maintain a slight bend in the elbows to maintain tension on the chest.
  • Breathe in through the nose.
  • Begin to lower the dumbbells back to the sides of the upper chest again, imagine you are pulling the dumbbells towards the side of your chest.

Incline Dumbbell Bench Press Dos

  • Keep your body compact and tense as one unit.
  • Pack the shoulder joint into the shoulder socket.
  • Maintain tension on the chest at all times.
  • Use the correct breathing patterns.
  • Use a rep speed that keeps tension on the upper chest muscles.

Incline Dumbbell Bench Press Don’ts

  • Allowing the body to become slack.
  • Full straightening out of the elbows at full extension.
  • Not using a full range of motion.
  • Using momentum.
  • Bouncing out of the bottom of the movement.
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