Incline Dumbbell Bench Press: Exercise Guide & Tips

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🚨 Incline Dumbbell Bench Press: Video Exercise Guide & Tips

Incline Dumbbell Bench Press
Incline Dumbbell Bench Press


Dumbbell bench press – exercise for pumping all parts of the chest. To fully engage the top, bottom and middle of the pectoral muscles, it should be performed at different angles. Consider the bench press in a horizontal position, as well as at an angle of 30, 45, 60 degrees and upside down.

Working muscles

In fact, the dumbbell press affects all the same muscle groups as the barbell press. The main load falls on the chest. Additionally, the front bundles of deltoids and triceps work. A large number of other muscles in this exercise are activated by an auxiliary principle.

Depending on the position of your body, the load on the pectoral muscles may vary.

  1. If you do an exercise on a horizontal bench – the middle part works.
  2. Performing a dumbbell bench press on an inclined bench, you load the top of the chest.
  3. And if the bias is the opposite, that is, you are lying on the bench upside down – the lower part of the chest ones takes the main burden.



What is comfortable dumbbell bench press

Let’s see what is so good bench press with dumbbells. Why is it often preferable to the same basic barbell bench press.

Safety bench for beginners

When you first go to the gym, there’s no point in taking a barbell. Your body has not yet completed the technique, and the muscles will not be able to fully contract to complete all repetitions.

The “Olympic” barbell weighs 20 kg, for the first bench press in life this can be a lot. Dumbbells will allow you to work out the technique of execution with small weights, which is very important.

Over time, the weight will increase, and it will become possible to move already to the barbell. But even in this case, do not forget about dumbbells. For example, you can perform a dumbbell bench press lying on an inclined bench (or horizontal version) after a barbell bench press.

Dumbbell Bench Press

We choose a dumbbell and bench. A towel is best placed under the head and back.

The execution technique is as follows:

The execution technique dumbbell bench press


  1. We lay down so that the pelvis, back and back of the head were on the bench. Nothing should hang!
  2. We place our legs at an angle of 50-60 degrees, we press the floor with the heels. Make sure it’s hard to turn you on its side in this position. If so, you are stable enough, and you can begin to exercise. Remember how you lay down. Now sit down.
  3. Dumbbells should initially be set so that when you sit down, they are within reach for your arms. Take the dumbbells and put them on your knees.
  4. Lie down as you tried before. At the same time, you need to transfer the dumbbells to the chest. Now that you have laid down, stretch your arms so that the dumbbells are at the top, leaving a small angle in the elbow joint.
  5. You need to turn your arms so that the dumbbell arms are parallel and on the same line, as if you are holding a barbell in your hands.
  6. From this position, we begin to smoothly lower the weight down, the elbows move strictly sideways and down.
  7. When your elbows are lowered as low as possible and you feel a stretch in the chest area, it’s time to return the dumbbells to their original upper position. We do this as we exhale, release air through our mouths. Inhale through the nose while moving the dumbbells down.

By the way, do not forget about the warm-up approach – 10-15 times with light weight. Then we take up working weights and do 3 sets of 8-10 reps.

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