Incline Dumbbell Press

incline dumbbell press

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on an inclined bench (no more than 60° because you don’t want to work only your deltoids) with your elbows bent. You have a dumbbell in each hand with a pronated grip.

  • Inhale and extend your arms vertically by bringing the dumbbells closer together

  • Exhale at the end of the movement.

This exercise mainly works the upper part of pectoralis major (upper chest) and a little bit anterior deltoid, seratus anterior and pectoralis minor. Seratus anterior and pectoralis minor stabilize the scapulae, allowing the arm to work with the torso. Triceps work less intensely that with barbell.

This exercise is between incline barbell press and dumbbell flys. It’s a movement which works the upper part of the pectoralis major and it also stretches the muscle because of the amplitude of the movement.

Variant

You can have a starting position with a pronated grip and when you extend your arms, you rotate so that your palms of your hands are face to face (neutral position).

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-Steph