Exercise of the Month: Incline Dumbbell Bench Press

Hi folks,

Here's a copy of our article from this month's Living magazine publications...

Exercise of the Month: Incline Dumbbell Bench Press

One of the best all-round exercises for developing the Pectoralis Major (muscles of the chest): The Incline Dumbbell Press. Far easier than a Flat Dumbbell Bench Press to manoeuvre heavy dumbbells into position, and, given that many trained individual’s upper chest muscles (Clavicular Fibres) aren't so well developed compared to their lower chest (Sternal Fibres), it's the ideal exercise choice for the seasoned weight trainer. For the same reason (developing the upper chest muscles), Incline Dumbbell Press is a popular and recommended exercise for female gym-goers in order to create the appearance of perkier breasts.

Here are the key steps to performing the Incline Dumbbell Press correctly, including some important do’s and do not’s:

For this gym exercise, you require a spotter. You should get used to manoeuvring light dumbbells in and of position before attempting a greater weight. If you require help lifting dumbbells into position, the weight is most likely too heavy. 

1) Ensure that gym equipment is set up correctly. The bench should be positioned between 30 to 35 degree angles. Alternatively, you may choose a Swiss Ball.

2) Lift both dumbbells from the floor and rest flush on your thighs. Gently sit back on the bench and lift the dumbbells toward your chest whilst leaning back to lay flush against the inclined bench (or rolling into this position on your Swiss Ball). Your back and head should be rested flat on the bench at all times during the lift itself!

3) Turn the dumbbells out to your sides in a pre-stretch position - dumbbells level with your mid-chest, arms forming a right angle. Exhale and press both dumbbells to meet (you may touch dumbbells, but do not crash together and do not lock your elbows out!) in a centrally located point above your upper-chest. NOTE: On working sets, you may wish your spotter to help initiate the first press from a pre-stretch position.

4) Inhale as you lower the dumbbells downward in a reverse fashion. At the bottom of the movement, your arms should form a right angle (ask your spotter to check) & you should feel a slight stretch. Do not twist your hands during the movement to increase stretch!

5) Repeat the exercise for the given number of repetitions. Upon completing your exercise repetitions, exit the exercise in the same manner that you entered it.

As regards warming-up and working sets, warm-up with little or no weight, performing 2 to 3 sets of 10 reps or more, in order to lubricate joints and raise local muscle temperature. For your working sets, select an appropriate weight that allows you to achieve your target repetition range in a safe and controlled manner.

Happy training & enjoy watching the rest of the Olympics!

GP

---

www.gymprofessor.com 

Author of Gym Workouts: Maps to Success

   ...and Home Gym Workouts: Gym Ball & Dumbbell Workouts for Women

Inventor of GP Shuffle free-to-download workout app.

The Flat Bench Press

Probably the most familiar of chest exercises and the primary compound exercise for chest workouts - the Flat Bench Press. Below are a list of the key steps you should follow to mimic correct exercise technique and what muscles are at work.

If you're confused about what gym exercises to perform and when? You should consider reviewing the sample Gym Workouts and Gym Routines.

Key Steps to performing the Flat Bench Press correctly:

For this exercise, you require a spotter.

1) Ensure that gym equipment is set up correctly - bench, bar, weights etc. The bar should be empty (free of weight) at this stage.

2) Lie down flat on the bench, sliding underneath the barbell. The bar should be resting on the lift-offs directly above your eyes. The bar should be empty (free from weight) at this stage.

3) Grip the bar with your hands roughly shoulder-width plus one hand-width on either side. Remember this grip point in correlation with the bar's knurling.

4) Inhale as you lower the bar downward to touch your mid chest - a weight will typically be drawn or lowered to the area/ muscles being worked!. At this point your arms should form a right angle (ask your spotter to check). If your arms do not, you will need to adjust your grip width accordingly. Exhale, and the press the bar up.

5) Repeat the exercise for the given number of repetitions Do not lock your elbows out at the top of the movement and do not bounce the bar off your chest.

6) Warm Up. Warm up with little or no weight, performing 3 to 4 sets of 10 reps or more, in order to lubricate joints and raise local muscle temperature.

7) For your working sets, select an appropriate weight that allows you to achieve your target repetition range in a safe and controlled manner.

Muscle worked during the Flat Bench Press:

Primary Muscles: Pectoralis Major - Mid Sternal Fibres.

Secondary Muscles: Anterior Deltoids, Triceps, Serratus Anterior, Anconeus.

Stabilizing Muscles: Lateral Deltoids, Rectus Addominis, Transversus Abdominis, Forearm Flexors...

For further chest exercises, visit the Gym Professor exercise diagram library.

Best regards,

Gym P.