Dumbbell bench press lying on an inclined bench – exercises for bodybuilding, which allows you to train the muscles of the upper chest. In addition, triceps and shoulder muscles are involved. Unlike pressing the barbell lying on an inclined bench, with dumbbells you can increase the amplitude of the exercise and stretch the muscle more.
Perform this exercise with dumbbells a little heavier, in unlike the bar, as you will have throughout exercises to balance dumbbells so that they do not go on different to the parties. But as mentioned above, this inconvenience is compensated the ability to stretch the muscles more.
Dumbbell bench press technique on an incline bench:
Adjust the bench (if it is not fixed) to approximately angle of 30-45 degrees and lie on it, pressing your back to the bench. Take dumbbells in your hands (or ask a partner to give them to you) and straighten them above you. Take a breath and slowly lower the dumbbells. down to the level of the clavicle, while feeling how stretched the muscles. At the lowest point, stretch your chest muscles as much as possible (in reasonable limits) and start lifting the dumbbells up, while doing exhale. At the top point, fully straighten your arms at the elbow. Throughout the exercise, do not tear your back from the bench and breathe properly. It’s also important to press both dumbbells at the same time, not let one dumbbell be higher than another so you can lose balance.
Recommendations:
- You can use chalk and grease your palms to dumbbells better held in hands
- Do not take too much dumbbell weight at the expense of equipment
- Try to feel during exercise. working muscle and do not do speed exercises
- When you finish the approach, then take off the dumbbells in turn at gender, first one, then another
- It is important to feel support in the legs, so do not take your feet off floor, and vice versa, press them well on the floor
- Do not place the bench at too wide an angle. Higher angle the tilt of the bench, the more the shoulder muscles begin to turn on and take the lion’s share of the load from the top of the chest.
Mistakes in exercise dumbbell bench press lying on an incline bench:
Shortened amplitude. In this case, the chest muscles are not enough stretch, thus reducing efficiency exercises.
Lowering dumbbells to the level of the throat. With this performance, you you will press more muscles of the shoulders than the chest.
Dumbbell too heavy. If the dumbbells are for you too much heavy, then you will automatically start to harvest due to triceps and most likely bend in the lower back.
Related exercises:
Bench press lying on an inclined bench
Important: To prevent personal injury, follow the correct technique for doing dumbbell presses lying on an incline bench.
And in conclusion, I suggest watching a video about the dumbbell bench press on incline bench
Interesting topic:
- Dumbbell bench press head down
- Dumbbell bench press lying on a horizontal bench