Dumbbell Incline Bench Proper Form
Muscle groups used:
Chest
Shoulders
Triceps
Equipment:
Dumbbells
Incline bench
Starting Position
With a dumbbell in each hand, lie on your back on an incline bench. Set the bench at a 45 degree angle. Place your feet flat on the floor. Feet could also be placed on a raised platform depending on the height of the bench. Keep feet flat on the floor or platform. This will allow your spine to be in a neutral position.
With head, shoulders and buttocks touching the bench, squeeze shoulder blades down to make contact with bench. Keep thumbs wrapped around the handle. Press dumbbells over eyes for starting position, palms facing forward. Keep your wrist in a neutral position.
The Move
Always keep control of the weight. Bring the dumbbells down while inhaling. Touch the outside of your chest near armpits. Keep elbows under the wrists. If your elbows are close to the body you will target more of the triceps. Keeping the elbows out more will target more of the chest.
With a controlled manner press the weight up while exhaling. Press until elbows are at a little less than full extension. Always keep full contact with the bench and feet flat on the floor. Staying in control of the weight will help prevent injuries. The movement takes around a second or two down and a second or two up.
At the end of the set slowly place dumbbells on legs and sit up. Don’t drop the weights on the ground when you are in a lying position. This will place too much strain on the shoulders. Use proper form for best results and to reduce the risk of injury.
