Incline Dumbbell Bench Press

The technique.

1. 01

   Set an adjustable bench to a 30-45 degree incline and sit with dumbbells on your knees.

2. 02

   Kick the dumbbells up to your shoulders, then lie back, positioning them at your upper chest.

3. 03

   Press the dumbbells straight up over your chest until your arms are extended.

4. 04

   Slowly lower the dumbbells in a controlled arc until your elbows are slightly below the bench.

5. 05

   Maintain a stable base with your feet and engage your core throughout the movement.

What goes wrong.

• ×Using an incline that is too steep, over-engaging the front deltoids.
• ×Lowering the dumbbells too quickly, reducing muscle tension and control.
• ×Letting the dumbbells drift too far out to the sides, stressing the shoulder joints.
• ×Not fully extending the arms at the top, limiting the squeeze on the chest.
• ×Arching the lower back excessively, which can lead to discomfort.