Muscles Used • Exercise Type • Form Instruction • Tips and Techniques • Recommended Reps • Common Variations • Substitutions • Equipment Needed
 |  |
| Bottom | Top |
Primary Mover(s) | Muscles Used: | Secondary Mover(s) |
|---|---|---|
| Pectorals (upper Pecs) |  | Delts (F) Triceps |
| Other Mover(s) | ||
| Biceps |
See all the exercises at the:
Weight Training Exercises Database
– Dumbbell Incline Bench Press –
Exercise Type:
Compound Exercise, Push Movement
Form Instruction:
Lying face up on bench, grasp dumbbells and hold to sides of chest with elbows underneath dumbbells. Push up until elbows are nearly locked and lower back down to starting position.
Tips and Techniques:
Ideal degree of incline should be around 30 degrees. Going higher will continue to take the pectorals out of the equation and turn it into more of a shoulder exercise (like the Dumbbell Military Press). The incline dumbbell press primarily targets the upper pecs (the clavicular head of the pectoralis major).
To get started – in a seated position, rest the dumbbells on your thighs and roll back, bringing the dumbbells up to the starting position in one motion. Or, have a spotter assist you.
Feet should be firmly planted on the floor (as illustrated above) or on a platform if available (see the Barbell Incline Bench Press pictures).
Do not make it a goal to clank the dumbbells together at the top of the exercise. Finished position should have the dumbbells directly above the shoulders.
At the bottom of the exercise your upper arms should forming a 45 to 90 degree angle with your upper torso. The 90 degree angle may help keep the focus on the pectorals but can cause shoulder strain for some – if you feel pain lessen the angle.
Recommended Reps For Muscle Building:
6-12 the majority of the time, trying higher or lower reps on occasion.
Common Variations:
- Incline Barbell Bench Press
- Flat Dumbbell Bench Press
- Decline Dumbbell Bench Press – Same motion but using a decline bench (no more than 30 degrees declined).
- Machine-Based Incline Bench Press – Cable machines can allow for some of the advantages of unilateral training achieved with dumbbells.
Substitutions:
The best substitute would be your Barbell Incline Bench Press. The Machine-Based Incline Chest Press performed with cables (two handles) is another idea. For this exercise you are in a seated position and pushing out and up to target the upper pecs.
Bodybuilding Equipment:
Incline Bench, Dumbbells and Weights
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