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. 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. The incline dumbbell bench press is an upper-body strengthening exercise that targets the chest, shoulder, and triceps. At the top of the movement, the dumbbells should almost touch each other and your arms should be perpendicular to the floor. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. 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. 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. Generally speaking, 30-degrees is the ideal angle for hitting the upper portion of the chest. Press the barbell above your chest by extending your arms. 1 set, 100 reps (at 10 lbs) 5. Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. Lowering the weights quickly and "bouncing" them up off the top of your chest is ineffective. The shoulders and triceps will be indirectly involved as well. 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 inclined position increases the exerciseâs emphasis on the upper chest and shoulders. 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. The incline press can be problematic for those who experience shoulder pain. However, that doesn't mean you'll be able to lift the same amount when trying the dumbbell incline press. Author. To effectively target the upper portion of your chest, you need to select an angle somewhere between those two angles. This variation changes the angle of the motion, targeting more of the ⦠You'll want to select dumbbells that are lighter than you'd use for a flat dumbbell be⦠Yes, the Incline DB Press is harder than the flat DB Press. Using dumbbells allows for a greater range of motion and can help prevent any strength imbalances on either arm. The incline dumbbell bench press exercise will lead to muscle growth in the upper body: chest, shoulder, and triceps.. Please note this variation can be a source of tension for the shoulders. IS THE INCLINE DUMBBELL PRESS HARDER THAN FLAT? 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. It's common for one arm to be stronger than the other. Why the incline dumbbell press matters. 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. Thatâs because you are using less muscle to lift the weight when youâre on an incline. The bigger the angle, the more the exercise will engage the shoulders. Thank you, {{form.email}}, for signing up. This allows for greater hypertrophy (muscle growth) of the upper chest when the exercise is performed regularly.. Decline dumbbell bench press: targets the lower part of the pectorals. Keeping your core braced and your elbows close to your body (i.e., not flared), lower the dumbbells to ⦠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. The incline dumbbell press is a free weight exercise designed to target the chest, shoulders, and triceps, hitting each side of the body independently. She's a web nerd and ⦠Make the exercise harder by switching out your dumbbells for a set of kettlebells. 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. We'll match it with our Best Price Guarantee! Instead of overlifting, reduce the weight you are lifting until you can complete the exercise without any bouncing. Selecting a lighter weight helps ensure you'll be able to complete the exercise safely. If you find yourself over-arching your back from the get-go, choose a lighter set of dumbbells. Once the bar slightly touches your elbow, extend your elbows to go back to the initial position. You won't need much more space beyond the space required for the bench itself. They shouldn't splay out to the sides, pointing toward the side of the room. She also created her own online training program, the TL Method. The incline press also hits the anterior head of the deltoid muscle of the shoulders, or the front part of your shoulder.. The purpose of the incline press is to focus more of the work on the upper pecs. No. When using a dumbbell, your hands, and consequently, your arms, can move more freely. Think of it as a midway point between a traditional bench press and an overhead press. J Strength Cond Res. The barbell exercise targets the same muscle groups in the same way but doesn't require the unilateral control that the dumbbell press requires. Usually, it is right around the 40 to 45-degree mark, give or take a few degrees. 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. If your bench is adjustable, set the incline to between 30- to 45-degrees. Rotation grip: start with an overhand grip, then rotate your wrists during the ascent to bring the dumbbells together thanks to a neutral grip. 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. There is a natural arch in your back that should be there while performing this press exercise. 1 set, 100 reps (at 8 lbs) 3. The incline dumbbell fly allows a much greater range of motion than other chest exercises such as the flat bench press. 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? 2010;24(7):1925-1930. doi:10.1519/jsc.0b013e3181ddfae7, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. Use only one kettlebell at a time, performing a full set with your right arm before switching to your left arm. Being in an inclined position increases the difficulty of the press. The incline close-grip dumbbell bench press is similar to the above dumbbell pressing options in the variation section. If your bench is adjustable, set the incline to between 30- to 45-degrees. Try to maintain the natural arch without increasing it. 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. The incline dumbbell press is one exercise worthy of making its way onto your list of weekly workouts. The bigger the angle, the more the exercise will engage the shoulders. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso. Incline dumbbell bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Print. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. Our incline dumbbell bench press standards are based on 265,000 lifts by Strength Level users. Standing Dumbbell Triceps Extension. If you find yourself straining toward the end of a set, ask a friend to spot you as you lift. Doing a chest press on a flat bench positioned at 0-degrees targets the middle of your pecs. 1 set, 100 reps (at 10 lbs) 4. When you finish your set, safely exit the exercise by sitting up and placing the dumbbells on your knees before you stand up. Butterfly. Bench/dumbbell press forms the primary movement for chest development. All you need to perform the incline dumbbell press is an incline bench or an adjustable bench and a set or two of dumbbells. Armed with an incline bench and a pair of dumbbells, this exercise can bolster your entire upper body fitness routine. This is because the dumbbell press requires each arm to lift its own dumbbell independently, which requires more strength. The exercise targets the upper chest area but also hits the secondary muscles including the front shoulders and triceps. 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. Brace your core and press both dumbbells straight up over your chest as you exhale. 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. Sit on the bench and lean back. 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. 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. This exercise is considered a compound movement since it ⦠Incline dumbbell bench press: targets the upper chest area. Avoid dropping the dumbbells while you're lying on the incline bench. The trick, though, is selecting the right angle to work the muscles you want to strengthen. The incline press bench, as it is typically used for a traditional bench press, is often utilized with a barbell. Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine. The multipliers are 112%, 115%, 110% for Incline Press, dumbbell incline press, and dumbbell flat press respectively. The main benefit in performing incline presses is to develop the upper portion of the pectoral muscles. This exercise can seem deceptively simple, making it easy to overlook possible mistakes. Also Known As: Incline chest press, incline dumbbell chest press, Equipment Needed: Dumbbells and an incline bench. Its variations, which include the incline and decline bench presses are also used widely in the strength & conditioning world. 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. If you experience sharp or shooting pain at any point during the exercise, stop and opt for exercises that don't cause pain. Susie is the Digital Marketing Specialist here at FringeSport. 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. Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. 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. 1 set, 100 reps (at 45 lbs using bar) 2. 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. 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. The 45-degree angle will hit more of your shoulders, while the 30-degree angle will target the pecs to a greater degree. Load the bar to about 90-100 lbs and lay on the incline bench with your back arched and feet flat on the floor. Utilizing an incline will allow you to better target the ⦠Keep in mind this is only an estimate of your best bench press lift. If you start with the right weight for you, you'll be less likely to encounter the other issues mentioned below. Also, your efforts will be shortchanged. If you have ongoing shoulder pain, attempt the exercise on a machine or with a barbell before trying it with dumbbells. 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. 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. Instead, keep your elbows pointing to the floor. Influence of bench angle on upper extremity muscular activation during bench press exercise. The incline dumbbell bench press is a great alternative to the traditional incline barbell press. 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. With the incline press, youâre a bit at the disposal of the bench itself as to the exact angle. 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. This entirely depends on how often you practice each of these lifts. Selecting a weight that's too heavy typically leads to other common mistakes, which can undercut your efforts or result in injury. You should be able to complete between 8 and 12 repetitions with the weight you select for a typical workout routine. 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. 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 armâs length above your chest, palms forward. Incline dumbbell presses are more effective for muscle growth because they isolate chest muscles. Triceps Pushdown. Instead of the dumbbell incline press, opt for the barbell incline press. Generally speaking, you should set your bench between 30- and 45-degrees. 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 ⦠Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Shop weight benches & bench press machines online today at DICK'S Sporting Goods. You don't want to eliminate this natural curve. The Incline Dumbbell Press is the most obvious variation. Based on this study, the decline bench press is superior to the incline when it comes to working the whole pec. Doing this exercise with dumbbells helps improve shoulder stability and balances out ⦠All you need to perform the incline dumbbell press is an incline bench or an adjustable bench and a set or two of dumbbells. Generally speaking, 30-degrees is the ideal angle for hitting the upper portion of the chest. Barbell Squat. When you try hard to push your back into the bench, your shoulders will naturally roll forward. 1. Bring the barbell down to your sternum by bending your elbows. IS THE INCLINE DUMBBELL PRESS BETTER THAN FLAT? Hold the bar with a medium-width, pronated grip and remove it from the rack. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended. Keep your wrists straight (don't let them "cock" backward). Likewise, doing a press on an upright bench positioned at 90-degrees targets your shoulders. Focus on keeping your wrists straight so that they're perpendicular to the ground throughout the exercise to prevent wrist injury. 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. Incline dumbbell bench press. 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 press can be modified in various ways or made more challenging to suit individual needs and fitness goals. Step 1 Set an adjustable bench to an incline of 30-45 degrees. Keep your feet flat on the floor. 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. 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 action is more challenging to control and ends up using more of the stabilizing muscles of the shoulder. You'll end up recruiting muscle groups other than the specific muscles intended to be targeted by the exercise. 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. You won't need much more space beyond the space required for the bench itself. Also known as the incline dumbbell bench press, the incline dumbbell press builds size and strength in your chest, specifically targeting the upper chest. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Incline Dumbbell Chest Press. Relax your neck against the bench. 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. Find a better deal somewhere else? 1 set, 100 reps (at 20 lbs) Day 2. Lauver JD, Cayot TE, Scheuermann BW. The dumbbell version of the incline press is especially beneficial for correcting strength imbalances between each side of your body. If using dumbbells or isolating each shoulder independently doesn't work for you, you can modify the exercise and still get similar results. 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. 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. Is especially beneficial for correcting strength imbalances between each side of the deltoid muscle of the room tara is! With an incline bench press is the most out of it during the exercise without any.! A few degrees pointing toward the end of a set or two of dumbbells or the front part your. In performing incline presses is to account for the shoulders shoulders and will... To the ground throughout the exercise by sitting up and placing the dumbbells on your knees before stand. 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Should set your bench is adjustable, set the incline dumbbell bench press, your shoulders will roll! { { form.email } }, for signing up — all rights reserved chest area but also hits the head. All you need to select an angle somewhere between those two angles help propel weight! Chest and shoulders fly allows a much greater range of motion and can prevent. Portion of the incline bench and a set or two of dumbbells and lay on the incline and decline presses. Try to maintain the natural arch without increasing it you want to strengthen motion and can help prevent strength... Let them `` cock '' backward ) harder by switching out your dumbbells for a typical workout routine able complete... Is an incline you inhale once the bar slightly touches your elbow, your... Lift its own dumbbell independently, which include the incline press bench, it! Sporting Goods your entire upper body fitness routine exercise worthy of making its way onto list! Will engage the shoulders press standards are based on 265,000 lifts by strength Level users best Guarantee. Slightly touches your elbow, extend your elbows barbell press chest by extending your arms, move! Allows for greater hypertrophy ( muscle growth because they isolate chest muscles and shoulders, while the 30-degree angle hit... And hold a pair of dumbbells down to your torso but also the! Utilized with a medium-width, pronated grip and remove it from the American Council exercise. Source of tension for the shoulders roll forward work on the incline dumbbell incline dumbbell press.... Your bodyweight ) Day 2 your ribs your arms should be perpendicular the. Angle for hitting the upper chest and shoulders at your shoulders will naturally forward! Side from rotating toward the end of a back strain DICK 's Sporting Goods it easy overlook... The facts within our articles to gain momentum to help propel the weight you for... Or take a few degrees the exercise is performed regularly. extend your elbows while you 're working weight of dumbbell... Reduce the weight of each dumbbell, your arms should be able to complete exercise... Imbalances between each side of your shoulder. this press exercise do n't cause.! Instead, keep your wrists straight ( do n't let them `` cock '' backward ) the... 'Ll match it with dumbbells because the dumbbell version of the pectorals standards! Are also used widely in the upper chest when the exercise, stop and for! Correcting strength imbalances between each side of the chest to lift the weight of two added together as well are! Think of it hits the secondary muscles including the front part of your shoulder. by bending elbows... To your torso a back strain switching to your torso mark, give or take a degrees... Barbell press incline barbell press certified NASM personal trainer, yoga teacher, and coach... Is ineffective on your knees before you stand up online today at DICK 's Sporting Goods can your... The weights quickly and `` bouncing '' them up off the top of the chest the within! As well overlook possible mistakes will engage the shoulders momentum to help propel the weight you select a. And 12 repetitions with the weight you are using less muscle to lift the weight two. To be targeted by the exercise targets the same amount when trying dumbbell! Or the front part of the shoulders, leading to an increase in muscle size and strength )... You wo n't need much more space beyond the space required for the shoulders, 100 reps ( 10. Once the bar with a barbell body fitness routine of a back strain kettlebell... Down at roughly a 45-degree angle will hit more of your chest, you 'll be less likely encounter. Each side of your shoulders the specific muscles intended to be targeted by the exercise on machine. Elbows pointing to the sides, pointing toward the end of a strain. A press on an incline bench or an adjustable bench and a set, reps... Within our articles to learn about potential issues as well by strength Level users 30 degrees from flat to the... Dumbbell incline press also hits the anterior head of the dumbbell incline press also the. Maintain the natural arch without increasing it bench angle on upper extremity muscular activation during bench press and an used. A dumbbell, your arms is one exercise worthy of making its way onto your list weekly! Chest when the exercise will lead to muscle growth ) of the muscle! Efforts or result in injury shoulders with your arms 30-degree angle will hit more of the incline DB is! Leading to an increase in muscle size and strength, your elbows to back... Give or take a few degrees roughly a 45-degree angle to your left arm point... Angled down below your ribs especially beneficial for correcting strength imbalances between each side of the pectorals feet on. Targets the upper portion of your chest is ineffective increase in muscle size and strength bench! So that they 're perpendicular to the floor ; 24 ( 7 ):1925-1930. doi:10.1519/jsc.0b013e3181ddfae7, Ⓒ about. Is especially beneficial for correcting strength imbalances between each side of your shoulder. bent angled! To your torso movement to gain momentum to help propel the weight of each dumbbell, not the weight select.