We have different types of exercises that we can draw ourselves into. One of these can be an inclined dumbbell bench press. What we don’t know about it is that it should follow a proper way to do it. That is the time we can say that we did it successfully. If you love to have gym equipment of your own, buy it today at homegymforsale.com.au. You’ll never regret spending even a single penny for their equipment.
Inclined dumbbell bench press
You can also call this incline dumbbell press. Regardless of several names available in calling this, it is still the exercise that targets the chest, shoulders, and triceps. For this exercise, you will need dumbbells and the incline bench to proceed. But before we move along to the proper way of doing an inclined dumbbell bench press, let us first know some more details about it.
By doing an inclined dumbbell press, you will shift your focus of movement in the upper part of the pectoral muscle groups and the shoulder’s frontal portion. As a result, you will see greater muscle growth in your upper chest. However, this will only happen if you do the exercise regularly.
Aside from that, the inclined dumbbell press aims to increase chest strength and size. This exercise usually belongs to an intermediate level training program. But, how is this beneficial to you?
Benefits of incline dumbbell press
Incline dumbbell press works on the clavicular head of the pectoralis major. Other common chest exercises mostly neglect this part of the chest. Additionally, it also hits the frontal portion of the shoulder.
This type of exercise will also improve your functionality. You can naturally enhance your body’s pushing and pressing motions, such as opening heavy doors or moving away groceries. Furthermore, each side of your body will gain strength balance. Using dumbbells will help your arms work together simultaneously without overpowering one another.
If you could regularly perform this exercise, you would develop a well-balanced chest and have stable and strong shoulder joints. Moreover, your strength and stability on both sides of the body will also improve.
But then again, it would be best to work together with a professional trainer to keep you guided. Speaking of a guide, let me give you how to perform an inclined dumbbell press properly.
The proper way to do an incline dumbbell press
First, you have to prepare the things you need to perform this exercise. These are an incline bench or adjustable bench and dumbbells. If you are using an adjustable bench, they prefer it in between 30 to 45 degrees position. The bigger the angle you incline, the more exercise you can provide your shoulders. Nevertheless, 30 degrees is the ideal angle to target the upper part of your chest.
Additionally, you should select the right weights for you. The dumbbell’s weight using an inclined bench press is lighter than a flat dumbbell bench press or a barbell incline press. If you are not confident about the right amount of weight, start with light dumbbells first. You can make adjustments with the weights when you know you are ready.
Step by step instruction
Make sure to follow these instructions properly for your safety and higher success rates.
- Sit on the bench and lean your back.
- Hold a dumbbell in each of your hands. Make sure to position them at your shoulders. Bend your elbows and ensure that they are angled under your ribs.
- Relax your neck and keep your feet staying flat on the floor.
- Start moving your arms by pressing both dumbbells straight up over your chest. Exhale while doing this.
- Your wrists must be in a straight position. On top of every movement, the dumbbells should almost touch each other while your arms remain perpendicular to the floor.
- Slowly lower down the dumbbells back to the top of your chest. This time, you will inhale as you do this. Make sure to keep your elbows pointed to the floor.
- You can make a set with 8 to 12 reps. You can adjust the number of sets as you continuously build your strength.
- You have to remember to keep safe at all times. When you completed your sets, sit up first, then place the dumbbells above your knees. This time, you can stand up. Never drop the dumbbells while you are still lying on the incline bench.
Following these simple steps can guarantee your success rates and best results in the long run. Of course, with a regular practice of the exercise. On the other hand, you can also look at these common mistakes an individual can make while doing these chest exercises. Avoiding them will be a great help for you.
Common mistakes overlooked
An inclined dumbbell bench press is one of the simple chest exercises that usually overlook possible mistakes. Here are some of the mistakes an individual should avoid while doing this simple exercise.
- Wrong amount of weight: It would be best to know the correct weight when using dumbbells based on your capacity. With an incline press, you need to decrease the weight compared to a flat bench press.
- Cocking your wrists: Sometimes, an individual can form a 90-degree angle while holding the dumbbells. This position might cause strain on the wrists.
- The bench’s wrong angle: Each angle of the bench represents different muscles you can work on. In this type of exercise, the best angle is between 30 to 45 degrees inclination.
- Bouncing the dumbbells off the chest: In this exercise, you should lower the dumbbells slowly. Doing it quickly and bouncing off the top of your chest is considered cheating in this exercise.
- Over-arching of the back while pressing: A natural arch in the back is necessary for this article. An over-arch can lead to back strain.
Chest exercises have several variations. Each variation has different target muscles to work on. With this in mind, you have to know information about the chest exercise you choose to perform. By all means, working with a professional trainer is still the best thing you can do. Assuring your safety is your number one priority.