Movement overview

The Incline Dumbbell Bench Press is a compound exercise targeting the upper portion of the pectoral muscles, as well as the anterior deltoids and triceps. It involves pressing dumbbells upward while lying on an inclined bench, which emphasizes the upper chest more than the flat bench press.

Step-by-step cues

1. Set an adjustable bench to an incline of 30 to 45 degrees.
2. Sit on the bench with a dumbbell in each hand resting on your thighs.
3. Lie back on the bench, positioning the dumbbells at shoulder width with palms facing forward.
4. Press the dumbbells upward by extending your arms until they are fully extended above your chest.
5. Slowly lower the dumbbells back to the starting position at chest level.
6. Repeat for the desired number of repetitions.

Technical tips

• Ensure your feet are flat on the ground for stability throughout the exercise.
• Keep your core engaged to maintain proper form and support your lower back.
• Avoid locking your elbows at the top of the movement to maintain tension on the muscles.
• Control the movement by lowering the dumbbells slowly to maximize muscle engagement.
• Choose a weight that allows you to perform each rep with proper form without straining.
• Focus on squeezing your chest muscles at the top of each press for maximum contraction.