The incline dumbbell bench press this exercise is going to target your pectoralis major with an emphasis on the clavicular head also known as the upper chest to initiate the setup adjust the incline of the bench to around 30 to 45 degrees and place the dumbbells in front a steeper incline elicits more upper chest and Shoulder activation while a flatter incline elicits more overall chest activation with less emphasis on your shoulders nonetheless both utilize the exact same technique.
So just choose whichever is best for you once you've done that grab the dumbbells firmly in the palms of your hands with your thumbs wrapped around then lift them comfortably onto your knees and sit back onto the bench placing your glutes directly in contact with the crease from here swing your body forward and use momentum to hoist the dumbbells up.
As you lie back onto the bench keep the weight close
to your body and drive both dumbbells up and back at the same time then retract
your shoulder blades and slightly arch your back to puffing out your chest as
you do this adjust your feet into a comfortable position before planting them
firmly into the ground keep your elbows angled.
Forward around 45 degrees and hold the end of the
dumbbells just in front of your shoulders the starting position should look
something like this where your chest is up your elbows are tucked in your head
glutes and upper back are in contact with your bench your forearms are vertical
and your eyes are pointed upwards from the front the dumbbell should be
straight but from the side, they should be tilted in the same direction as your
elbows from here begin.
The ascent by pressing the dumbbell straight up while keeping your shoulder blades down and your elbows angled forward keep your forearms vertical and the weight directly over your wrists and squeeze your pecs by bringing your biceps closer together avoid letting the dumbbells touch and fully extend your arms at the top without locking your elbows so that your arms are vertical and the weight is directly above from here begin the descent by controlling the dumbbells down and stretching apart your pecs again keep your elbows tucked in and your wrists and forearms neutral and lower the weight as far down.
You comfortably can for some people this may only be
a few inches above your chest where your forearms and biceps are perpendicular
but don't be afraid to go further until the dumbbells are in line with your
chest just as long as you don't feel any pain or discomfort in your shoulders
to incorporate this into your routine choose a moderately heavy weight for
three to four sets of anywhere from eight to fifteen reps.
