The dumbbell incline press can be an essential addition to your training routine to help build a bigger, stronger upper chest, but are you sure you're even doing the exercise correctly? Treat the incline dumbbell press much like you would the bench press. This applies to Flat, Incline, Decline, Close Grip, Dumbbell and other forms of Bench Press. The flat bench press is a much more natural fluid movement, compared to your everyday activities. Brett Williams, an associate fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

The dumbbell incline press targets the upper portion of the chest—specifically, the clavicular head of the pectoralis major—an area of the chest that's almost completely unengaged during other common chest exercises, like the traditional bench press, incline pushups, and chest fly.

), Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies.

Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended and your palms facing each other. Eb says: Yes, it's great to touch the dumbbells to your chest, but don't fixate on that idea. Not only that, but with a stronger upper body, you will improve in other exercises as well! In the attempt to recruit greater muscle activation, some lifters allow the dumbbells to drop very far down at the bottom of each rep. Another common mistake made during the incline dumbbell fly occurs when people allow their arms to take over. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Slowly lower it back down and repeat! Is an Incline Dumbbell Press Better Than an Incline Bench Press?. Set an adjustable incline bench at about 20-45 Degrees

Just as the incline dumbbell fly works your upper chest muscles, the decline dumbbell fly will engage your lower chest muscles.

In general, the incline press focuses more on the clavicular portion of the pectoral muscles says ExRx — the upper chest area just below the collarbones — than the flat bench, which puts its focus on the sternal head of the pectoralis major (the large, fan-like muscles of the chest that you usually just call "pecs").

Maintain a neutral long spine to avoid hyperextending the neck.

Check out our entire Form Check series. Utilizing an incline will allow you to better target the upper portion of … Want to master even more moves? Pull your shoulder blades together, and slightly stick out your chest.

Lower the weight in a controlled fashion to each side and stop when the weights are roughly in line with your shoulders. The … Let Men's Health fitness director Ebenezer Samuel, C.S.C.S.

Far too often, weightlifters allow their ego to take over and they choose to lift heavy dumbbells for the incline dumbbell fly. Using the proper form is essential to make sure you're getting the most out of the exercise—particularly because of how easy it is to cheat the angle and how common it is for guys to put their shoulder health at risk. Incline Bench Press Form – Putting it All Together. Turn your elbows slightly forward and you're ready to go. Breathe out on the way up! 2. When performing either exercise, your bench should be set at a 30-degree to 45-degree angle. If you enjoyed these chest exercises, check out this intense 5 minute at home chest workout! The man behind Wolverine dialed up his training yet again for the latest X-flick. The Incline Bench Press is a version of the traditional Bench Press in which the bench is positioned at about a 45-degree angle.

This will ensure that you use your chest to drive the motion of the exercise rather than your arms and shoulders.

With your arms elevated in the start position, move them behind your head. Depending on your shoulder mobility, you may or may not be able to do this. Get into the best shape of your life with 9 Alien Secrets to Long Term Fitness Success!Just enter your name and email address and we will send you our FREE Ebook filled with close kept alien secrets!

The incline dumbbell fly is an essential exercise for the strengthening of your chest and upper body. Let's break down everything you need to know.

It is important to be mindful when we build strength in order to maintain balance in the body.

When this happens, the weightlifter focuses on bringing their hands together at the top of each rep. With a stronger chest and shoulders, you can push heavier objects, perform better in sports, improve your posture, and boost your overall confidence. and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential. Again, you're here to open up the upper arm angle relative to torso, not to just simply lie on the bench in different fashion. Be sure to lift safely to improve your strength!

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