Incline Dumbbell Press

Incline Dumbbell Press

Incline Dumbbell Press

  • 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.

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