Are you looking to take your chest workout to the next level? The incline dumbbell bench press is a great exercise for targeting your upper chest and shoulders. However, if your form is incorrect, you may not be getting the full benefits of the exercise and could even risk injury. In this article, we'll go over the correct form for the incline dumbbell bench press so you can get the most out of your workouts.
Setting Up
Before you start the exercise, you'll need to set up your bench. The bench should be set to a 30-45 degree incline. Make sure the bench is stable and secure before you start lifting.
Gripping the Dumbbells
Next, pick up the dumbbells and sit on the bench with your feet firmly on the ground. Hold the dumbbells with a neutral grip (palms facing each other) and bring them up to your shoulders. Make sure your elbows are pointing outward.
Starting Position
With the dumbbells in position, lay back on the bench with your feet still firmly planted on the ground. Make sure your head, back, and butt are all in contact with the bench. Your elbows should be pointing out to the sides, and your palms should be facing forward.
The Movement
Take a deep breath and begin to lower the dumbbells towards your chest. Keep your elbows pointing out to the sides throughout the movement. Lower the dumbbells until they are just above your chest.
The Bottom Position
Pause for a brief moment at the bottom position, then begin to press the dumbbells back up to the starting position. Exhale as you push the dumbbells up. When you reach the top, make sure you don't lock out your elbows.
Common Mistakes to Avoid
Now that you know the correct form for the incline dumbbell bench press, let's go over some common mistakes to avoid:
- Arching your back: Keep your back flat on the bench throughout the movement.
- Flaring your elbows: Keep your elbows pointing out to the sides, not flared out behind you.
- Not going low enough: Lower the dumbbells until they are just above your chest.
- Locking out your elbows: Keep a slight bend in your elbows at the top of the movement.
Variations
Once you've mastered the standard incline dumbbell bench press, there are several variations you can try:
- Close-grip incline dumbbell bench press: Bring your hands closer together on the dumbbells for a more tricep-focused exercise.
- Single-arm incline dumbbell bench press: Perform the exercise with one arm at a time for an added challenge.
- Neutral-grip incline dumbbell bench press: Hold the dumbbells with a neutral grip (palms facing each other) for a slightly different angle on your chest.
Conclusion
The incline dumbbell bench press is a great exercise for targeting your upper chest and shoulders, but proper form is key. Make sure your bench is stable and set to the correct incline, and grip the dumbbells with a neutral grip. Keep your elbows pointing out to the sides and lower the dumbbells until they are just above your chest. Avoid common mistakes like arching your back or flaring your elbows, and consider trying some variations once you've mastered the standard exercise. With the right form and technique, you'll be on your way to a stronger and more defined chest.