Things You'll Need:
- An incline bench
- Dumbbells
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Step 1
Let's begin with a incline chest press using dumbells. Set your bench incline from a 90-degree angle to a standard 45-degree angle. If the seat allows for adjustment, do so in a manner that keeps your lower torso from sliding of the bench.
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Step 2
Choosing weight can be tricky. I prefer to challenge myself with 3 to 5 sets of 10 to 12 repititions. My goals are typically strength building and endurance. Therefore, choose weight that allows you to maximize your extension on every repitition.
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Step 3
Once you are sitting on the bench and have your dumbbells in hand, recline comfortably and raise the dumbells directly above your chest. Your elbows should be bent and your triceps should be parallel to the floor.
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Step 4
Inhale slightly and exhale completely as you press the dumbbells upward. As the dumbbells come together in the air, squeeze your pectoralis major (chest) and hold for 1 to 2 seconds and release.
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Step 5
Allow your arms to descend slowly and with control back to the first position. Never over-extend your descension past your starting point. Maintain your form and keep those triceps parallel to the floor. Repeat this method at least 8 to 10 times for 2 sets.
