When you want to strengthen your upper chest, resorting to the incline dumbbell press pays dividends. Correct usage of exercise equipment allows you to use your training routine to unlock your fitness potential.
You can get the most out of your dumbbell press by paying attention to your every movement while on the bench. Maintaining the right posture and angle saves you from injuring your shoulders when working out with this fitness gear.
To achieve the perfect form while exercising with an incline dumbbell press, you must read more on professional websites. Some key aspects are listed below:
- Set the bench you lie on to a 45-degree angle
- Plant both your feet firmly on the ground and place your butt on the bench seat
- Hold the pair of dumbbells with palms forward at arm’s length and above your chest
- Tighten your core and ensure your elbows stay close to your body as you lower the weights to either side of your chest
- Avoid arching your back
- Pause before you push the dumbbells straight upwards to the starting position
Strategies to Take Advantage of an Incline Dumbbell Press Workout
An incline dumbbell press aims to strengthen your pectoral and deltoid muscles besides your triceps. Deltoids give your shoulders definition, triceps aid in extending your elbow while pecs major function is to facilitate the pressing movements.
Read more about the different strategies that help modify a typical incline dumbbell bench press. Incorporating them enables you to benefit from this daily workout regime:
Vary Weights
When the exercise feels too easy, reach out for heavier dumbbells while choosing a lighter pair to relieve the strain. The more experience you have with this exercising gear, your aim should be to challenge your body further. Always ensure you maintain your perfect form while working out to safeguard against injury.
Alter the Angle
If a standard 45-degree bench angle, although ideal, hurts your shoulders or makes movement difficult for you, lower the incline. A steeper bench incline is not advisable, while lowering it may help you do full justice to the dumbbell press.
Experiment with Motions
With light dumbbells in hand, you can try out a different motion. Begin by fully lowering your dumbbells, press them up halfway and lower again before raising them straight up to arm’s length. By increasing your time under tension, you are paving the way for muscle growth.
Change the Tempo
Instead of lowering and lifting weights quickly, make the exercise harder by keeping a few seconds gap between each movement. Muscles tend to spring back when stretched. This ‘stretch reflex’ feature considerably helps you quicken your actions and eliminate it tests your true strength.
Benefits of Using an Incline Dumbbell Bench Press
Opting for dumbbells instead of the usual barbell bench press offers you the following advantages while training:
- Activates each pectoral muscle in your body and compels them to work independently
- Corrects muscle imbalances by ensuring your weak and strong sides work equally hard
- It provides a safer alternative, unlike barbells that cause injury when you risk getting pinned under if your muscles give up during a pressing motion
- Improves shoulder stability and helps develop a well-balanced chest when performed regularly
- Introduces you to a range of pressing and pushing motions
- Allows you to ease pressure on your shoulders as your hands are not pressing down a straight barbell
Incorporating a dumbbell incline press into your strength training routine is safe provided you select weights you can endure. If you consistently have shoulder pain, preferably avoid using dumbbells as they can worsen your condition.
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