Incline Bench Dumbbell Press information
INCLINE BENCH DUMBBELL PRESS - STANDARD GRIP
Exercise Function:
Incline dumbbell bench presses tend to focus on the outer and upper area of the pectorals. This exercise will also help build overall mass in the entire pectorals and front delts. To a lesser degree you will develop the triceps.
Description:
The incline dumbbell bench press is widely used in many exercise programs. It is an excellent variation of the flat bench dumbbbell press. Most fitness centers have a good selection of dumbbells and an incline bench whcih can be used to perform this exercise. This exercise is basically done the same as yould do a flat dumbbell press except of course it is done on a bench at various incline degrees.
Performance:
To perform this exercise grasp the dumbbells and bring them to your chest as you lie back on the bench with a medium width foot placement. Feet must be planted firmly on the floor, the back slightly arched and the abs kept tight. Press the dumbbells upwards to arms length and contract the chest at the top of the movement. Inhale as you lower the weight back to the starting position in a controlled manner. Since you are using dumbbells you have the flexibility to move your hands together as you raise the weight to arms length or press in a straighter motion. Both will recruit a myriad of muscle fibers and yield excellent growth and strength. As with any pressing motion always lower the weight under control and build speed as you press the weight and finish the motion. Using an incline bench shifts the emphasis on the upper areas of the chest and shoulders. This can be further pinpointed by changing the actual degree of incline which is possible with most adjustable benches.
Things to Avoid:
Try to avoid snapping the elbows at he top of the motion. Always bring the weight down under control. While increasing speed should always be a goasl it should not be done at the expense improper form. Incline motions in general may be more likely to aggravate existing shoulder injuries.
INCLINE BENCH DUMBBELL PRESS - HAMMER GRIP
A good variation of the incline dumbbell press is to change the hand position by pressing with the palms facing inwards in a hammer type position. This changes the emphasis on the chest and the muscles fibers creating another alternative to this popular exercise. It is also common that this exercise variation tends to lessen shoulder aggravation for those who have existing shoulder issues or those who are more susceptable to injury. The emphasis on the chest will will still be on the upper portion however, by using a hammer grip you will tend to focus more on the inner chest muscles. See our home page for more information about alternative bench press excercises.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
