Incline Dumbbell Press Chest Exercise

Muscles Worked

Pectoralis (Chest)

How to Perform the Incline Dumbbell Press

Follow these steps to properly perform incline dumbbell presses :

1. Set an incline bench set to about a 45 degree angle.
2. Select your dumbbells and sit back onto the bench, supporting the dumbbells on your knees as you sit. Your feet should be firmly on the ground.
3. Using your knees to help raise them, lift the dumbbells straight above you so that your arms are perpendicular to the ground, with your palms facing away from you.
4. Slowly lower the dumbbells to your chest, keeping your elbows underneath the weight. Your arms should make roughly a 90 degree angle with your forearms when the weight is fully lowered.
5. Pause for a moment and then begin to press the weight back up the starting position.
6. Continue to raise and lower the weight without resting until you have completed the appropriate number of reps. You should be near muscle failure at the end of the set.

Precautions when doing this exercise:

1. Use a spotter, particularly if using a heavy weight. The spotter will spot from behind you under your elbows.
2. Don't bounce the weight off your chest. You risk injuring your ribs. Always do the exercise in a slow, controlled motion.
3. Don't lock your elbows out at the top of the exercise. They should remain slightly bent.
4. As always, don't hold your breath during the exercise.