Body And Fitness Blog

This is very similar to a flat or decline dumbbell press, with the exception that you put the bench in the incline position. By using the bench in the incline position, you place more emphasis during the workout on the upper part of the chest and the front of the shoulders.

Too often you see people who train their chest with flat bench press and nothing else, the problem with this is that it doesn’t develop all of the chest muscle equally. To get a full chest, you should really train on a decline bench, a flat bench and an incline bench, maybe not every workout, but all three should be used as part of your weight training program for your chest.

To perform this exercise, use a bench that has the ability to incline the backrest. Put the incline into roughly a 30 - 40 degree angle. If your bench has the ability to lift the bum rest, do so just a little as this will help with your stability on the bench.

It’s preferable to get someone to help you lift the dumbbells to the starting position, if you don’t have someone to help, you will have to use slightly lighter dumbbells.

Hold the dumbbell next to your chest for the starting position, press them up until they touch sides at the top of the push, hold for at least a second, then lower back to the starting position. The starting position should be comfortable for the shoulders, if it is not, then you are holding the dumbbell too low.