Incline Dumbbell Press
Reps10 times
Calories burned123 kcal
LevelBeginner
Changing duration and load is available in our application
Lie on an incline bench with a dumbbell in each hand at hip level. The palms of both hands are turned inward, towards each other. Using your upper thighs, move the dumbbells up to your shoulders. After you have raised the dumbbells to your shoulders, rotate your wrists so that your palms are facing forward, away from you. This will be your starting position. Control the movement of the dumbbells. As you exhale, lift the dumbbells using your pectoral muscles. Lock your hands at the top, tighten your chest, after a second pause, start moving down again. Hint: Ideally, moving down should take twice as long as moving up. Complete the required number of repetitions. When finished, move the dumbbells to your upper thigh and then to the floor. Variations: You can use different bench angles. You can also keep your palms facing each other, and during the upward movement, rotate your wrists, turning your palms forward, away from you.
How to perform the exercise
10 times
123 kcal
Control your movement and do not rush.
01
Starting position
Lie on an incline bench with dumbbells at your hips, palms facing inward.
02
Bring dumbbells up
Using your upper thighs, move the dumbbells to your shoulders and turn your wrists so palms face forward.
03
Press
Exhale and press the dumbbells up using your chest muscles.
04
Lockout
Lock your arms at the top, squeeze your chest and pause for a second.
05
Lowering
Inhale and begin lowering; this phase takes twice as long as the press.
06
Finish
When finished, move the dumbbells to your upper thighs, then to the floor.
Variants
Beginner
Use light dumbbells and control your shoulder position.
Middle
Work through a full range with moderate weight.
Professional
Increase weight while keeping a slow lowering phase and stable shoulder blades.
Which muscles are working
Upper chest and shoulders
Benefits of the exercise
Strength
Develops the upper chest muscles.
Balance
Teaches arm symmetry on an incline bench.
Simply
Adds variety to pressing movements.
Contraindications
Acute pain in the chest, shoulders or back.
Recent injuries to the shoulder, chest or wrists.
Medical prohibition of strength training.
Recommendations
Shoulder blades
Pull your shoulder blades together and keep them stable before pressing.
Tempo
Lower the dumbbells slowly and under control.
Shoulders
Do not shrug your shoulders toward your ears during the press.
