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How to Perform the
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| Incline Dumbbell Press |
This exercise requires an adjustable weight bench. If you haven't got one then it will come in handy for quite a lot of other exercises and is a worth while investment!
The incline dumbell press requires you to set the bench at a 45 Degree angle. The weight you are lifting will need to be a little lower than what you do on the dumbell press. (see beginner program for full details)
Changing the Seat Height
- Place one hand underneath the bench for stability
- Use the other hand to gently pull the lever towards you, this will realease the pin and allow you to move the bench up and down
If possible have a spotter.
A spotter can over see you and ensure you don't drop the weights during an incline dumbbell press. However a spotter can be annoying and not enable you to push to the limit. they get so worried about you dropping the weight they help you too much! Forcing you to feel like you 'missed out' on pushing that one or two last reps!
For those that have experienced this problem or do not want to experience this problem go to the Spotter Guidelines & Techniques Section!
Starting Position
As
you take a seat have a quick lie back on the bench to ensure when you
rock back you will land with your head on the bench not the floor!- Sit up on the weight bench with the dumbbells resting on your knees.
- Slide them up towards to your stomach and let them rest against your rib cage/abdominal area.
- Rock back towards a lying position, keeping the dumbbells against your body and at the same time slide them further up towards your shoulders
- Just before your shoulders hit the bench push your arms so they are sitting at a 90 Degree position, palms facing towards your knees
- Position your back so it is straight against the machine
- Create the natural arch in the back by placing the shoulder blades against the machine
First Repetition:
- Double check your shoulders are against the seat
- Squeeze your tummy and hold it tight
- Take a deep breathe in through the nose
- Blowing out as you push the weight all the way to the end – Counting 1 and 2
- Ensure the elbows do not lock (keep them soft) and push the weight towards the ceiling
- Immediately bring the weight back in counting 1, 2, 3 and 4 taking a deep breath through your nose
- Only bring the arms back to 90 Degrees and repeat the process for your required amount of repetitions
Lowering the weights
- Exactly the same way you got down just in reverse
- Rest the dumbells on the shoulders palms facing towards your face
- Slide them down towards your abdominals as you do this use the weight to bring your body back to the upright position
Important things to remember through the set:
- Continue to count 1 and 2 as you lift the weight
- Breathe out through the mouth during the Pushing phase
- Keep your back straight and your tummy tight as you push the weight
- As you bring the weight back down count 1,2,3 and 4
- Breathe in through the nose as your bring the weight back in.
Next Page: One Arm Chest Press
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