-
Sit on an
incline bench set at approximately a 30-45 degree angle. Place your
feet flat on the floor; spread your legs slightly to maintain good
balance. The hips, shoulders and head should be in alignment and
touching the bench.
-
Hold a
dumbbell in each hand with a pronated (overhand) grip. The palms
should face in the same direction as you're looking - directly ahead
- during the entire movement.
-
Bring the
dumbbells to shoulder level with your hands just outside your
shoulders
-
When
ready, inhale and hold your breath as you press (push) the dumbbells
upward and inward. Keep your elbows out to your sides, in the same
plane as your shoulders.
-
Exhale as
you pass the most difficult part of the up-phase, when your arms
become fully extended.
-
Pause in
the overhead position. Inhale and hold your breath as you lower the
dumbbells to your shoulders.
-
When the
dumbbells reach the bottom position, again press them upward until
your arms are fully extended. Pause, then repeat the exercise.
-
To
increase intensity, press the dumbbells close together (but not
touching) in the overhead position.
-
Work at a
moderate speed, keeping the weights under control at all times.
-
Do
single-arm incline presses for variety and a greater range of
motion, raising the dumbbell as high as possible so your shoulder
leaves the bench slightly when performing the incline dumbbell press.
