Dumbbell Bench Press In An Incline: Execution Technique, Advantages, Contraindications

Dumbbell Bench Press In An Incline: Execution Technique, Advantages, Contraindications
Dumbbell Bench Press In An Incline: Execution Technique, Advantages, Contraindications

Video: Dumbbell Bench Press In An Incline: Execution Technique, Advantages, Contraindications

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Video: How To Incline Dumbbell Press - The Right Way! (GROW YOUR CHEST) 2023, January

A slender body, with prominent muscles is not only the dream of every modern person, but also a guarantee of health. Having a strong skeleton in the form of muscles, you will not suffer from pain caused by osteochondrosis or spinal hernias, and in addition, you will feel more confident and self-sufficient.


Dumbbell bench press will help to work out the pectoral muscles and create a beautiful relief of the chest. Unlike lifting the barbell, the dumbbell press does not limit the range of motion and helps to stretch and fully work out all the pectoral muscles, build muscle mass, and strengthen the arms.

What muscles are being pumped?

During the bench press, work:

pectoral muscles (all muscles are pumped, but especially the upper one);

deltoid muscle (anterior part);

front toothed;


the upper back and biceps act as stabilizers.

Benefits of Exercise

The dumbbell bench press in an incline (as opposed to working with a barbell) allows you to lower the projectile below the chest level, and in the upper position bring your hands together, so the pectoral muscles at the lowest point are stretched as much as possible.

Since the range of motion increases, the muscles do more work, so it is easier to build up their mass and make them more prominent and voluminous.

Dumbbells in the upper position, in contrast to the barbell, are more difficult to hold; during the exercise, all muscle fibers are included in the work, which are not involved when working with the barbell.

Muscles develop symmetrically; in the barbell press, as a rule, a large load falls on the strong arm.

Unlike barbell work, the bent-over dumbbell press works the upper chest muscles.

Disadvantage: with a barbell press, the mass-gaining effect is higher than with a dumbbell press.

Dumbbell bench press technique

To perform the exercise, you need a bench with an adjustable incline level. Adjust the level of its inclination, it should not be higher than 30 °. It is this angle that allows you to remove some of the load from the lower chest muscles and move it to all the pectoral muscles, including the upper ones. If the angle of inclination is greater, then the load will fall only on the upper pectoral muscles and shoulders.

Do not take heavy equipment for training, otherwise your exercise technique will suffer.

While pressing, make sure that there is no "bridge" (gap) between the lower back and the bench. The "bridge" takes the load from the upper muscles and transfers it to the lower chest and triceps. The lower back can be pressed against the bench deliberately or by placing your feet on the bench (in this case, the gap will immediately go away).

Sit on a bench, place dumbbells in dice on the edge of your knees.

Lie on a bench and place your hands with dumbbells in the starting position. Thus it is impossible to "throw" dumbbells with the help of the muscles of the hands, the push of the projectile must be done with the knees.

Once the dumbbells are in their original position, place your feet on the bench.

Take a deep breath to stretch all the pectoral muscles, and as you exhale, lift the projectile up. The lift trajectory should be the same as if you were lifting the barbell.

At the top of the lift, do not bring the dumbbells close to each other and do not straighten your arms, otherwise the entire load will fall on the triceps. When lifting the projectile up, tighten your chest muscles. Pause briefly.

Inhale, lower the apparatus, at the bottom of the dumbbells far from each other.

The trajectory of lifting the projectile resembles a triangle, at the bottom of the dumbbells are wide apart, in the upper position they approach.

During the exercise, the projectile must be raised quickly and lowered slowly.

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In short, the algorithm for performing the bench press can be depicted as follows:

exhale, lift the projectile, muscle tension, pause - concentration, inhale, lower the projectile and stretch the muscles.


Warm up before training, warm up the whole body and muscles.

If you train with a weight of 25 kg, then when warming up, first do a press with 10 kg dumbbells, 10 lifts of the projectile.

The second approach is 8 lifts of a projectile weighing 18 kg.

Lifting the main weight, 3 sets of 10 reps.


When pressing dumbbells in an incline, you can use three types of grips:

Classic grip. The palms of the hands are turned away from the face, at the top point of the dumbbells are located in one line. This hand position helps to squeeze the maximum weight.

When capturing the projectile, the palms are opposite each other. This grip increases range of motion, but engages the biceps.

Combined grip (supension). At the bottom and when lifting, a classic grip is used, at the top and when lowering the projectile, the palms unfold and look at each other. Supening allows you to shake your inner muscles.


exercise cannot be performed with high blood pressure and heart disease;

arthritis and arthrosis of the joints;

painful sensations in muscles, joints, ligaments;

high temperature.


The goal of bodybuilding is big, beautiful muscles and good health, so do not chase heavy weight, during training it is better to concentrate more on muscle work.

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