Incline dumbbell bench press exercises

Incline dumbbell press is used to exercise and expand the pectoralis major muscle. It is very good for exercising the pectoralis major muscle. This incline dumbbell press also has a good training effect on the pectoralis minor muscle. Most of the chest muscles can be trained using the incline dumbbell press exercise. You will definitely see results quickly if you practice the incline dumbbell press. I wish you success.

Generally, a wider grip is used, and the bar is placed at the clavicle. This method allows the chest muscles to be more powerful.

Target muscles: Upper pectoralis major, triceps brachii, anterior deltoid.

Synergistic muscles: Coracobrachialis, serratus anterior, pectoralis minor.

Starting position: Lie on your back on an inclined board at 30o-40o, with your feet flat on the ground, your upper back and shoulders pressed against the bench, your abdomen tucked in and your chest lifted, your palms facing up, your grip wide apart, and your hands raised vertically to your shoulders.

Action process: Stretch your arms straight and support the barbell above your shoulders. Inhale as you lower it to the top of your chest (close to your collarbone). As soon as the bar touches your chest, do the push-up movement, exhaling while pushing up.

Change action:

Dumbbell incline press: In the starting position, the dumbbells should not be too low, and the upper arms should be parallel to or slightly lower than the ground. During the upward push, the wrists can be slightly flexed to put more pressure on the upper chest and reduce excessive involvement of the deltoid muscles. Because it is an incline position, the weight of the dumbbells should be slightly lighter than that of the supine dumbbell press.

Incline Press: When pressing, your hands should be placed slightly below your shoulders to keep the weight centered on your upper chest.

The above is the method of incline dumbbell press. The above is the method of incline dumbbell press. I hope it can help you. However, you must be careful not to strain your muscles when exercising, and also arrange your rest and exercise time reasonably. As long as you exercise, the effect will appear. Also pay attention to the exercise posture and intensity.