Tag: press

The incline dumbbell bench press is a great exercise for building mass on the upper chest.

Sit on an incline bench angled between 45 and 60 degrees,  grasping a dumbbell in each hand at the top of your thighs.

Then, use your thighs to help push the dumbbells up, as you lay back on the bench.

Your feet should be firmly on the floor, a raised platform, or on the bench in order to allow your spine to be in a neutral position. Pull your shoulder blades down and back so that they make firm contact with the bench.

Press the dumbbells to a position over your eyes or slightly higher, with your elbows straight. Wrists should be in a neutral position and palms facing forward.

Inhale and lower the dumbbells toward your upper chest, but slightly wider toward the armpits. Gently touch the dumbbells to your chest. Keep the elbows under the wrists and the wrists in a neutral position. Performing the exercise with the elbows close to your torso emphasizes more triceps. Performing the exercise with the elbows flared out from the body emphasizes more pectorals. Maintain all points of contact with the bench and keep your feet firmly on the floor throughout the exercise.

Exhale and gently press upwards to full elbow extension with the dumbbells over your eyes. Maintain your points of contact with the bench and floor. Do not allow your back to arch. Keep the wrists in a neutral position throughout the movement.

Repeat.