Dumbbell Incline Press

The dumbbell incline press is another great exercise for packing on mass in your chest and shoulders. While dumbbell incline press typically takes a back seat to the barbell bench press, I've found that focusing on this exercise can bring results that are just as impressive as a more traditional chest workout.

If you're in a rut and haven't been able to add an appreciable amount of muscle mass to your pectorals, I would definitely recommend adding in a few sets of dumbbell bench press to your chest workout. Not only will you begin to stimulate muscle fibers that have not been recruited during your previous workouts, but you'll also begin to strengthen your shoulders at the same time! 

Check Out This Dumbbell Incline Press Video...

Muscles Used During The Dumbbell Incline Press Target Body Part: Chest, Shoulders Primary Muscles: Anterior and Medial Deltoid, Pectorals Secondary Muscles: Rhomboids, Rotator Cuff, Posterior Deltoids (delts), Serratus Anterior, Triceps, Extensors

Starting Position: Grasp two dumbbells and lie supine (on your back) on an incline bench angled between 45 and 60 degrees with your feet placed firmly on the floor or on a raised platform to allow you to maintain a neutral spine (flat to normal curvature).

Depress and retract your scapulae (pull shoulders down and back) to make firm contact with the bench. Your head, shoulders, butt and feet should make contact with the bench and floor/riser throughout the exercise. Grasp each dumbbell with a closed, pronated grip (palms facing forward, thumbs wrapped around the handle) and press the dumbbells in unison to a level over your eyes or slightly higher, with your elbows fully extended. Maintain a neutral wrist position (avoid flexion / extension at the wrist joint).

Downward Phase: Inhale and slowly lower the dumbbells in unison and in a controlled movement towards your upper chest, but moving slightly wider towards the armpits. Gently touch the dumbbells to your chest without bouncing, maintaining your neutral wrist position. Keep the elbows under your wrists, and either close to your sides (emphasizes more triceps) or flared out from the body (emphasizes more pectorals).

Upward Phase: Exhale and gently press upwards to full elbow extension with the dumbbells positioned at your starting position. Maintain your points of contact with the bench and floor/riser and avoid arching your back during the lift and maintain your neutral wrist position throughout the movement.

Special Instructions: The dumbbell bench press can also be performed with a slight arch in the lower back area (though not recommended). This position allows you to train with heavier weights as it causes the weight to target the more powerful lower pectoral muscle.

If you like the step by step dumbbell incline press instruction on this page, you'd love my training system The Muscle Mass Advantage! Jam packed with 36 weeks of gut busting workouts, bodybuilding nutrition advice and weight lifting tips and techniques the Muscle Mass Advantage will take you by the hand and teach you exactly how to build massive amounts of muscle mass fast, without having to resort to unnecessary supplements or unhealthy techniques!

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