High incline dumbbell chest press

The High Incline Dumbbell Chest Press is an effective exercise that focuses on the upper chest muscles (upper part of the pectoralis major) as well as the shoulders and triceps. The high incline angle changes the load and directs it to the upper part of the chest, making it ideal for building strength and definition in this area.

Correct technique

Follow these steps to perform the High Incline Dumbbell Chest Press correctly:

  1. Set a bench to a high incline angle (around 60-75 degrees).
  2. Sit on the bench with your feet flat on the floor and a dumbbell in each hand.
  3. Hold the dumbbells at your shoulders with your palms facing forward and your elbows bent for approx. 90 degrees.
  4. Press the dumbbells up until the arms are extended and the weights meet above the chest.
  5. Slowly and controlled lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

Watch this video for a visual demonstration of proper technique for the High Incline Dumbbell Chest Press.

Common errors

To avoid injury and get the most out of the exercise, you should avoid the following mistakes:

  • Too flat angle: Make sure the bench is properly set to a high incline to activate the upper chest.
  • Unstable back: Keep your back flat against the bench and avoid swaying to reduce the risk of injury.
  • For fast movements: Lower the weights slowly and controlled to maximize muscle activation.

Modifications and Variations

Adapt the exercise to your level or goal:

  • Beginner: Use lighter dumbbells to focus on form and control.
  • Advanced: Perform the exercise with a pause at the top to increase muscle tension.
  • Alternative: Try an incline barbell chest press for variety and a slightly different load.

Reps and sets

Aim for 3 sets of 8-12 repetitions . Adjust the weight so that you feel challenged but can maintain proper form throughout the exercise.

Breathing

Inhale as you lower the weights down towards your shoulders and exhale as you press the weights upwards. Controlled breathing helps maintain stability and strength.

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