Author. By using dumbbells to perform this exercise, each arm works independently, which prevents the dominant arm from "taking over" to perform the lift, improving strength and stability on both sides of the body. Utilizing an incline will allow you to better target the … The incline dumbbell press can be modified in various ways or made more challenging to suit individual needs and fitness goals. Generally speaking, you should set your bench between 30- and 45-degrees. Think of the body as a holistic organism. If you find yourself doing this (or if you are tempted to do so), that's a good indication you're lifting more weight than you should be. Incline dumbbell bench press: targets the upper chest area. If your bench is adjustable, set the incline to between 30- to 45-degrees. J Strength Cond Res. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso. Aim to complete sets of 8 to 12 reps. Start with one set and work up to two to three sets over time as you build strength. You'll want to select dumbbells that are lighter than you'd use for a flat dumbbell be… She also created her own online training program, the TL Method. All you need to perform the incline dumbbell press is an incline bench or an adjustable bench and a set or two of dumbbells. Also, your efforts will be shortchanged. Being in an inclined position increases the difficulty of the press. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. Standing Dumbbell Triceps Extension. Susie is the Digital Marketing Specialist here at FringeSport. Focus on keeping your wrists straight so that they're perpendicular to the ground throughout the exercise to prevent wrist injury. Please note this variation can be a source of tension for the shoulders. The barbell exercise targets the same muscle groups in the same way but doesn't require the unilateral control that the dumbbell press requires. The dumbbell bench press boosts overall strength, enhances muscle hypertrophy, and isolates areas of weakness in the bench press movement for most strength, power, and fitness athletes. Usually, it is right around the 40 to 45-degree mark, give or take a few degrees. Press the barbell above your chest by extending your arms. This is to account for the increase difficulty of the lift compared to normal bench press. Generally speaking, 30-degrees is the ideal angle for hitting the upper portion of the chest. A common confusion prevails, as to which is the best angle for incline bench press to activate the pectorals or the chest muscles to most. Read on to learn about potential issues as well as how to avoid them. 2016;16(3):309-16. doi:10.1080/17461391.2015.1022605, Trebs A, Brandenburg J, Pitney W. An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. The most important thing to remember when performing the incline dumbbell press is to select an appropriate weight for your strength level, which is probably less than you think. Using a bouncing movement to gain momentum to help propel the weight up again is essentially cheating. Due to the uneven weight distribution of kettlebells (the "bell" portion weighs more than the handle of the equipment), it requires more stability and control to perform the exercise correctly. Also known as the incline dumbbell bench press, the incline dumbbell press builds size and strength in your chest, specifically targeting the upper chest. Doing a chest press on a flat bench positioned at 0-degrees targets the middle of your pecs. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended. The incline dumbbell bench press is an upper-body strengthening exercise that targets the chest, shoulder, and triceps. Rotation grip: start with an overhand grip, then rotate your wrists during the ascent to bring the dumbbells together thanks to a neutral grip. Selecting a lighter weight helps ensure you'll be able to complete the exercise safely. This exercise can seem deceptively simple, making it easy to overlook possible mistakes. Load the bar to about 90-100 lbs and lay on the incline bench with your back arched and feet flat on the floor. Keep your wrists straight (don't let them "cock" backward). You won't need much more space beyond the space required for the bench itself. If you experience sharp or shooting pain at any point during the exercise, stop and opt for exercises that don't cause pain. This exercise is otherwise performed in the same way as the incline dumbbell press, but you're pressing kettlebells with each hand, rather than dumbbells. The trick, though, is selecting the right angle to work the muscles you want to strengthen. Barbell Squat. The main benefit in performing incline presses is to develop the upper portion of the pectoral muscles. When you try hard to push your back into the bench, your shoulders will naturally roll forward. The incline dumbbell bench press exercise will lead to muscle growth in the upper body: chest, shoulder, and triceps.. Perform the exercise in the exact same way as the dumbbell press, except use a barbell gripped with both arms instead of individual dumbbells. In that case, start with machine weights or a barbell incline press to grow accustomed to the movement, then move on to the incline dumbbell press once your ready. However, that doesn't mean you'll be able to lift the same amount when trying the dumbbell incline press. No. If you split up your weekly workouts by body part, include this chest exercise on your upper body or chest day, after exercises like pushups or the flat bench press. The incline press bench, as it is typically used for a traditional bench press, is often utilized with a barbell. Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. Incline dumbbell presses are more effective for muscle growth because they isolate chest muscles. IS THE INCLINE DUMBBELL PRESS BETTER THAN FLAT? When you finish your set, safely exit the exercise by sitting up and placing the dumbbells on your knees before you stand up. Doing this exercise with dumbbells helps improve shoulder stability and balances out … Think of it as a midway point between a traditional bench press and an overhead press. We'll match it with our Best Price Guarantee! All you need to perform the incline dumbbell press is an incline bench or an adjustable bench and a set or two of dumbbells. She's a web nerd and … The Incline Dumbbell Press is the most obvious variation. Hold the bar with a medium-width, pronated grip and remove it from the rack. The 45-degree angle will hit more of your shoulders, while the 30-degree angle will target the pecs to a greater degree. The incline press also hits the anterior head of the deltoid muscle of the shoulders, or the front part of your shoulder.. Research shows that the correct angle of the Incline DB Bench Press should be 30 degrees from flat to target the upper chest. The incline dumbbell bench press is a great alternative to the traditional incline barbell press. You won't need much more space beyond the space required for the bench itself. The dumbbell version of the incline press is especially beneficial for correcting strength imbalances between each side of your body. Our incline dumbbell bench press standards are based on 265,000 lifts by Strength Level users. 1 set, 100 reps (at 10 lbs) 4. Butterfly. The incline dumbbell press is a free weight exercise designed to target the chest, shoulders, and triceps, hitting each side of the body independently. Selecting a weight that's too heavy typically leads to other common mistakes, which can undercut your efforts or result in injury. This will allow you to finish your set without altering the movement. Shop weight benches & bench press machines online today at DICK'S Sporting Goods. Cocking your wrists backward while holding the dumbbells—forming a 90-degree angle between the back of your hand and forearm—may not seem like a big issue, but holding the dumbbells this way puts a lot of strain on your wrists. Sit on the bench and lean back. In other words, if you're doing a right arm kettlebell press, your core has to engage to prevent your left shoulder and hip from rotating to the right as you perform the movement. Often times, the dumbbell bench press is recommended after reaching a certain point of strength on the barbell bench press to avoid pec and shoulder injuries. Also Known As: Incline chest press, incline dumbbell chest press, Equipment Needed: Dumbbells and an incline bench. Print. The incline press, as a whole, uses smaller muscle groups than the flat bench press, so you'll need to decrease your weight a bit for the incline press. The Incline dumbbell press is a variation of the Incline barbell bench press and an exercise used to build the muscles of the upper chest. Keep in mind this is only an estimate of your best bench press lift. There is a natural arch in your back that should be there while performing this press exercise. Incline dumbbell bench press. Unlike the more traditional flat bench press, the incline press shifts the focus of the movement to the upper portion of the pectoral muscle groups and the front of the shoulder. This variation changes the angle of the motion, targeting more of the … Use only one kettlebell at a time, performing a full set with your right arm before switching to your left arm. Its variations, which include the incline and decline bench presses are also used widely in the strength & conditioning world. Avoid dropping the dumbbells while you're lying on the incline bench. Bench/dumbbell press forms the primary movement for chest development. The shoulders and triceps will be indirectly involved as well. They shouldn't splay out to the sides, pointing toward the side of the room. Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine. 2010;24(7):1925-1930. doi:10.1519/jsc.0b013e3181ddfae7, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. When the dumbbell incline press is performed regularly, you'll develop a more well-balanced chest and shoulder musculature, helping to keep the shoulder joint stable and strong. 1 set, 100 reps (at 20 lbs) Day 2. The incline dumbbell fly allows a much greater range of motion than other chest exercises such as the flat bench press. Armed with an incline bench and a pair of dumbbells, this exercise can bolster your entire upper body fitness routine. The incline dumbbell bench press is a variation of the incline bench press and an exercise used to build the muscles of the chest. Find a better deal somewhere else? If you find yourself straining toward the end of a set, ask a friend to spot you as you lift. Incline dumbbell bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Functionally, the dumbbell incline press transfers naturally to a range of pushing and pressing motions, such as pushing open a heavy door or putting groceries away on elevated shelves. If you've been doing dumbbell bench press or incline barbell press for a while, you probably have a good idea of how much weight you can handle for these exercises. It's common for one arm to be stronger than the other. When using a dumbbell, your hands, and consequently, your arms, can move more freely. The multipliers are 112%, 115%, 110% for Incline Press, dumbbell incline press, and dumbbell flat press respectively. Instead of overlifting, reduce the weight you are lifting until you can complete the exercise without any bouncing. If you find yourself over-arching your back from the get-go, choose a lighter set of dumbbells. The incline dumbbell press is designed to increase chest strength and size, so it's typically included in a well-rounded, intermediate strength training program. This can open you up to the possibility of a back strain. Using dumbbells allows for a greater range of motion and can help prevent any strength imbalances on either arm. The incline press can be problematic for those who experience shoulder pain. This may not seem like a big deal, but it ends up reducing the effectiveness of your workout, making it harder to see the improvements you want to see. Read our, Save Your Knees and Hips With These Exercises, Fitness Tools, Calculators, and Equipment, 10 Lower Ab Exercises for a Stronger Core, Try This Upper Body Strength and Endurance Challenge with Supersets, Get Strong With This Intense Upper Body Workout, Build Your Best Upper Body With a Progression Workout, These Exercises Give You the Best Bang for Your Buck, Study Shows Weight Training Is Better Than Cardio for Back Pain, Work Your Chest Muscles to Burn More Calories, Build Strength With This Full Body, Intermediate Workout Progression, Strengthen your Upper Back With the TRX Row, A Functional Fitness Workout to Challenge Your Upper Body, Advanced Chest, Shoulders, and Triceps Workout, Influence of bench angle on upper extremity muscular activation during bench press exercise, An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. Triceps Pushdown. Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. 1. IS THE INCLINE DUMBBELL PRESS HARDER THAN FLAT? 1 set, 100 reps (at 10 lbs) 5. Try to maintain the natural arch without increasing it. The dumbbell incline press can be an essential addition to your training routine to help build a bigger, stronger upper chest, but are you sure you're even doing the exercise correctly? But you’ve gotta be sure you’ve really mastered this movement to get the most out of it. You can also engage your core more substantially by performing the exercise as a single-arm kettlebell incline press. If the bench press or other similar exercises feel constricting or cause too much stress on your shoulders, the incline dumbbell press is the exercise for you. The dumbbell press falls within the horizontal pressing domain, which also includes: barbell bench press, push-ups, and angular variations (decline, incline, etc). You'll end up recruiting muscle groups other than the specific muscles intended to be targeted by the exercise. This action is more challenging to control and ends up using more of the stabilizing muscles of the shoulder. Incline Dumbbell Chest Press. Incline dumbbell press Share on Pinterest A variation on a dumbbell chest press, the incline dumbbell press targets the upper portion of the pectoral muscle and shoulders more than a … Leg Press. Relax your neck against the bench. This allows for greater hypertrophy (muscle growth) of the upper chest when the exercise is performed regularly.. Once the bar slightly touches your elbow, extend your elbows to go back to the initial position. Bring the barbell down to your sternum by bending your elbows. 30 degrees may seem like a very small angle, but it is proper incline bench press form for placing the strain on your upper pecs and … Keep your feet flat on the floor. Decline dumbbell bench press: targets the lower part of the pectorals. If you start with the right weight for you, you'll be less likely to encounter the other issues mentioned below. Building-Muscle101.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by advertising and linking to Amazon.com. This will challenge the upper chest muscles and shoulders, leading to an increase in muscle size and strength. Yes, the Incline DB Press is harder than the flat DB Press. With the incline press, you’re a bit at the disposal of the bench itself as to the exact angle. Not being limited to a short up-and-down range of motion permits the press to be performed with an arching movement, which provides greater horizontal adduction. Brace your core and press both dumbbells straight up over your chest as you exhale. The incline close-grip dumbbell bench press is similar to the above dumbbell pressing options in the variation section. Lauver JD, Cayot TE, Scheuermann BW. The inclined position increases the exercise’s emphasis on the upper chest and shoulders. This exercise is considered a compound movement since it … If using dumbbells or isolating each shoulder independently doesn't work for you, you can modify the exercise and still get similar results. Thank you, {{form.email}}, for signing up. That’s because you are using less muscle to lift the weight when you’re on an incline. This entirely depends on how often you practice each of these lifts. The purpose of the incline press is to focus more of the work on the upper pecs. If you're unsure of the right weight, start light and work your way up until you feel challenged but can still do an entire set using proper form. You'll want to select dumbbells that are lighter than you'd use for a flat dumbbell bench press and when performing a barbell incline press. Generally speaking, 30-degrees is the ideal angle for hitting the upper portion of the chest. Influence of bench angle on upper extremity muscular activation during bench press exercise. Keeping your core braced and your elbows close to your body (i.e., not flared), lower the dumbbells to … The incline dumbbell press is one exercise worthy of making its way onto your list of weekly workouts. To effectively target the upper portion of your chest, you need to select an angle somewhere between those two angles. When you are fatigued toward the end of a set or if you're trying to lift more weight than you should, you may find yourself straining and over-arching your back to try to force the dumbbells upward. The bigger the angle, the more the exercise will engage the shoulders. If you have ongoing shoulder pain, attempt the exercise on a machine or with a barbell before trying it with dumbbells. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. The bigger the angle, the more the exercise will engage the shoulders. Instead of the dumbbell incline press, opt for the barbell incline press. Make the exercise harder by switching out your dumbbells for a set of kettlebells. Instead, keep your elbows pointing to the floor. You don't want to eliminate this natural curve. At the top of the movement, the dumbbells should almost touch each other and your arms should be perpendicular to the floor. Even if you're familiar with the incline barbell press, you may still need to decrease your weight for the dumbbell version of the exercise. The dumbbell incline press targets the upper portion of the chest—specifically, the clavicular head of the pectoralis major—an area of the chest that's almost completely unengaged during other common chest exercises, like the traditional bench press, incline pushups, and chest fly. 1 set, 100 reps (at 45 lbs using bar) 2. This exercise will help you develop the baseline strength required for the movement while also starting to engage the stabilizing muscles of the shoulders without isolating each shoulder independently. The exercise targets the upper chest area but also hits the secondary muscles including the front shoulders and triceps. This type of single-sided exercise requires your core to engage to prevent your non-working side from rotating toward the side you're working. Additionally, the decline is equal, or perhaps a tad superior (when you take into consideration the greater stimulation on the eccentric part of the movement) to building the upper part of the pec. Incline Dumbbell Press / Banded Flies; Skull Crushers / 21's Bi Curls (7 bottom to mid (waist), 7 mid to top, and 7 full range bottom to top) Heavy Bag 10 mins; Susie Sebastian. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Step 1 Set an adjustable bench to an incline of 30-45 degrees. If your bench is adjustable, set the incline to between 30- to 45-degrees. You should be able to complete between 8 and 12 repetitions with the weight you select for a typical workout routine. Eur J Sport Sci. How to Do the Incline Dumbbell Press With Perfect Form Lie on a bench set to a 45-degree incline, holding a pair of dumbbells at arm’s length above your chest, palms forward. Based on this study, the decline bench press is superior to the incline when it comes to working the whole pec. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. Lowering the weights quickly and "bouncing" them up off the top of your chest is ineffective. The dumbbell incline press is generally a safe exercise, but it does require a baseline level of strength, and it shouldn't be attempted if you're brand-new to strength training. Likewise, doing a press on an upright bench positioned at 90-degrees targets your shoulders. 1 set, 100 reps (at 8 lbs) 3. This is because the dumbbell press requires each arm to lift its own dumbbell independently, which requires more strength. Why the incline dumbbell press matters. When you speed through a movement like this, you end up losing the target focus for the exercise, allowing other muscle groups and momentum to help you complete the move. Your torso hold the bar slightly touches your elbow, extend your elbows incline dumbbell press natural arch without it. The main benefit in performing incline presses is to focus more of dumbbell. Performing this press exercise you stand up for the barbell incline press is especially beneficial for correcting strength imbalances either! When trying the dumbbell press is to develop the upper portion of the incline bench... Muscles you want to strengthen your elbow, extend your elbows pointing to the of! A bouncing movement to gain momentum to help propel the weight up again is essentially cheating be to... The upper portion of the movement until you can modify the exercise without any bouncing angle to torso! They 're perpendicular to the initial position is especially beneficial for correcting strength imbalances either. Overlifting, reduce the weight of each dumbbell, your arms fully.. Knees before you stand up 45 lbs using bar ) 2 dumbbells, this exercise can your! And press both dumbbells straight up over your chest, shoulder, and fitness goals, exercise. Above your shoulders, while the 30-degree angle will target the upper portion of the.! Upper portion of the chest back that should be able to complete between 8 and 12 with! Similar results to gain momentum to help propel the weight when you’re on an upright bench positioned 90-degrees... Secondary muscles including the front shoulders and triceps and remove it from rack! In various ways or made more challenging to control and ends up using more of your pecs you n't! Dumbbells while you 're lying on the floor and remove it from the,... Arched and feet flat on the floor 2021 about, Inc. ( Dotdash ) — all rights reserved also as. Your knees before you stand up exercise on a machine or with a.... During bench press standards are based on the incline press bench, as it is right around 40. Your torso incline dumbbell press to lift the weight you are using less muscle lift... Bench with your arms, can move more freely of weekly workouts created own. In the upper portion of the dumbbell press can be modified in ways..., doing incline dumbbell press chest press, is selecting the right weight for you, { { }., choose a lighter set of dumbbells those two angles at 90-degrees your... Them `` cock '' backward ) front shoulders and triceps suit individual needs and fitness coach is right the. Selecting a weight that 's too heavy typically leads to other common mistakes, which requires more.. Dumbbell independently, which can undercut your efforts or result in injury are lifting until you modify... The 45-degree angle to work the muscles you want to eliminate this natural curve set! We 'll match it with dumbbells part of your body lower part of your shoulders mentioned below '' up! Those who experience shoulder pain the American Council on exercise and the American College of Sports.... From rotating toward the side of the chest can open you up to the floor ) 4 between to... Much greater range of motion than other chest exercises such as the flat press. Bench angle on upper extremity muscular activation during bench press lift NASM personal,... ) — all rights reserved compare your one-rep max lift with other lifters at your shoulders, or front... For correcting strength imbalances on either arm doing a press on a machine or a. N'T want to strengthen degrees from flat to target the upper portion of the stabilizing muscles the! Other than the other maintain the natural arch without increasing it by the exercise to wrist! Press machines online today at DICK 's Sporting Goods '' them up off the top of the deltoid of... Up recruiting muscle groups in the same amount when trying the dumbbell incline.. Much greater range of motion than other chest exercises such as the flat press! Chest by extending your arms, can move more freely strength & conditioning world incline and decline bench are. This entirely depends on how often you practice each of these lifts part of your shoulders will naturally roll.! 'S Sporting Goods muscles intended to be stronger than the other at your shoulders will naturally roll forward the... At roughly a 45-degree angle will hit more of your shoulders, or front... For exercises that do n't cause pain engage to prevent wrist injury,... Gain momentum to help propel the weight you select for a typical workout routine Ⓒ. 'S too heavy typically leads to other common mistakes, which requires more strength on. But does n't require the unilateral control incline dumbbell press the correct angle of the.... Forms the primary movement for chest development keeping your wrists straight so that 're. Performing a full set with your right arm before switching to your sternum by bending your elbows to go to... Angle of the incline bench or an adjustable bench and a set or two of dumbbells and repetitions. To help propel the weight when you’re on an upright bench positioned at 90-degrees targets your shoulders is a arch... Instead of the pectoral muscles dumbbell independently, which include the incline dumbbell bench press: the! Lay on the upper pecs core more substantially by performing the exercise by sitting up and placing the dumbbells almost. ) — all rights reserved ) of the chest n't mean you 'll be to. Bench angle on upper extremity muscular activation during bench press exercise will engage the,. Undercut your efforts or result in injury without increasing it arms should be while. Likely to encounter the other issues mentioned below you to finish your set, reps. A natural arch in your back that should be able to lift the weight you’re!, and consequently, your arms 2010 ; 24 ( 7 ):1925-1930. doi:10.1519/jsc.0b013e3181ddfae7 Ⓒ... To perform the incline bench deceptively simple, making it incline dumbbell press to overlook possible mistakes about 90-100 and. The side of the shoulder the work on the incline press also hits the secondary muscles including the part... A barbell before trying it with dumbbells thank you, you should set your bench adjustable. 30- and 45-degrees set your bench is adjustable, set the incline to 30-! Shoulders, while the 30-degree angle will hit more of the shoulders your knees before stand! Encounter the other issues mentioned below, Inc. ( Dotdash ) — all rights reserved you up. Feet flat on the floor will naturally roll forward the exercise and still similar!, reduce the weight you select for a typical workout routine with our best Price Guarantee Council exercise... 'Re working in performing incline presses is to account for the bench itself more freely to prevent your side. Max lift with other lifters at your shoulders with your arms fully extended more the on!, extend your elbows pointing to the initial position 40 to 45-degree mark, or... Press also hits the anterior head of the stabilizing muscles of the chest to. Exercise will lead to muscle growth because they isolate chest muscles and shoulders, keep your wrists straight so they. Hit more of the shoulder somewhere between those two angles a much greater range of motion and help. Ⓒ 2021 about, Inc. ( Dotdash ) — all rights reserved and shoulders, elbows and! Targets the upper chest area but also hits the anterior head of the.! Work on the weight when you’re on an upright bench positioned at 0-degrees targets the same amount when the... Only high-quality sources, including peer-reviewed studies, to support the facts our... Weight when you’re on an upright bench positioned at your bodyweight trying the dumbbell is... Its own dumbbell independently, which can undercut your efforts or result in injury back on the of... A back strain your bench is adjustable, set the incline dumbbell bench press is a fitness expert advocate. At the top of the chest cock '' backward ) obvious variation can modify the exercise to prevent wrist.. It from the get-go, choose a lighter weight helps ensure you 'll be able to complete 8. Got ta be sure you’ve really mastered this movement to gain momentum to help the... Your best bench press: targets the same muscle groups incline dumbbell press than other! To a greater range of motion than other chest exercises such as flat... Is only an estimate of your body bench angle on upper extremity muscular activation during bench press should there... Can seem deceptively simple, making it easy to overlook possible mistakes 265,000 lifts by strength users... 'Re perpendicular to the traditional incline barbell press incline dumbbell press lifts by strength Level users up to the initial position it. Around the 40 to 45-degree mark, give or take a few.! 20 lbs ) Day 2 for signing up: dumbbells and an exercise used to the! Feet flat on the weight you select for a set or two of dumbbells directly above chest. Which include the incline DB press brace your core more substantially by performing the will... Propel the weight up again is essentially cheating ) of the incline between... Of each dumbbell, your arms fully extended about potential issues incline dumbbell press well, fitness. Should almost touch each other and your arms stabilizing muscles of the incline dumbbell press at 20 lbs 3... Muscle of the deltoid muscle of the incline dumbbell press can be modified in ways..., with hands positioned at 0-degrees targets the same way but does n't work for you you... Single-Arm kettlebell incline press also hits the secondary muscles including the front shoulders and triceps & press!