Exercise
Incline Dumbbell Press
Pressing on an incline shifts the work to your upper chest and shoulders - the area that makes a shirt fit better. Dumbbells also let each arm work independently, so your stronger side can't quietly carry the weaker one.
Demonstration
Sets
3
Reps
8-12
Rest
90s
Control the lowering phase - don't let the weights drop.
How to do it
- 1
Set a bench to a 30-45 degree incline and sit back with a dumbbell resting on each thigh.
- 2
Kick the dumbbells up one at a time as you lie back, holding them at chest level, palms facing forward.
- 3
Plant your feet flat and pull your shoulder blades back and down into the bench.
- 4
Press the dumbbells up and slightly together until your arms are extended over your upper chest.
- 5
Lower under control until the dumbbells are just outside your chest, elbows at about 45 degrees.
- 6
Press back up without bouncing out of the bottom.
Common mistakes
- Setting the incline too steep, which turns it into a shoulder press
- Letting the dumbbells drift out wide at the bottom
- Arching the lower back off the bench to move heavier weight
Dad tips
- No bench? Lie back against a firm cushion or an adjustable lawn chair at a slight angle.