How to Do an Incline Dumbbell Press

The incline dumbbell press is great weightlifting exercise to help define the upper chest, arms and shoulder areas. The addition of the incline, or tilted, bench helps you isolate the muscles you want to target and achieve greater range of motion during the exercise. Follow these tips for a great incline dumbbell press workout.

Difficulty: Challenging

Instructions

Things You'll Need:

• Incline weight bench
• Dumbbells

1. Sit on an incline weightlifting bench. Be sure your back is flat against the bench and that you are in a stable position. Your back should be slightly arched. This exercise can also be performed on a flat weight bench if an incline bench is unavailable.

2. Hold one dumbbell in each hand, and bring your arms up to chest level so the dumbbells are parallel to the floor. Your palms should face forward and your elbows should be bent at a 90-degree angle.

3. Press both arms straight out simultaneously using a slow and controlled movement. As you raise the dumbbells, keep your chest contracted and use your legs for additional stability. At the height of the movement, your elbows should remain slightly bent.

4. Exhale as you lift the dumbbells, and inhale as you return them to their starting position.

5. Count one complete raising and lowering of the dumbbells as one repetition. Perform three sets of 15 repetitions.

Tips & Warnings

• When weightlifting, choose a weight that is appropriate for your fitness level and gradually increase the amount of weight as your fitness level improves. Beginning with a weight that is too heavy can cause muscle strain and injury.
• Always consult your health care provider before beginning any type of weightlifting routine.

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