Incline Dumbbell Bench Press

Setup

Set an adjustable bench to a 30-45 degree incline and sit with a dumbbell resting on each thigh. Kick the weights up one at a time as you lie back, positioning them at chest level with palms facing forward and elbows bent at roughly 90 degrees.

How to do it

1. Press both dumbbells up and slightly together in an arc until arms are fully extended above your upper chest.
2. Lower the weights with control until dumbbells reach chest level and you feel a stretch across your upper chest.
3. Keep your shoulder blades squeezed back and down against the bench throughout the movement.
4. Maintain a slight arch in your lower back with feet flat and firmly planted on the floor.
5. Exhale as you press up and inhale as you lower the weights.

Watch out for

• ✗Setting the bench angle too steep, which shifts emphasis away from the chest to the shoulders.
• ✗Allowing the dumbbells to drift too far forward over the face instead of staying above the upper chest.
• ✗Bouncing the weights at the bottom or using momentum instead of controlled muscle contraction.