Bench presses are one of the most important basic exercises for the upper body, training the chest muscles. The incline bench variation tends to train the upper chest more.
Set the weight bench to an incline of approximately 30°. Hold a dumbbell in each hand. Sit on the weight bench and press your feet firmly into the floor.
2
Spread your arms wide enough to create an angle of approximately 45° between your upper arms and upper body. Your forearms should be perpendicular to the floor (elbows pointing down, weight toward the ceiling). Position your hands at chest height with your palms facing forward.
3
Push the dumbbells upward with power and control. Extend your arms almost, but not completely, to protect your elbow joints. Exhale as you do this.
4
Lower the dumbbells in a controlled manner until they are back at chest level. Inhale as you do so.
5
A repetition has thus been performed. Repeat this process for the specified number of repetitions.
Tip
Make sure that you stick your chest out slightly throughout the exercise and keep your shoulders fixed (backwards and then forward and backwards). This will help you target your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. During the eccentric movement, lower your hands until you feel a slight stretch in your chest muscles. Make sure that your wrists are not bent and are in line with your forearm.
Muscle groups
Primary
Chest (upper)
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Dumbbell
Inclined bench
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