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Intermediate
Incline Dumbbell Press
Target upper chest, great for building upper pec thickness
chestDumbbellsIncline Bench
Instructions
- 1Set bench to 30-45 degree incline
- 2Sit with dumbbells resting on thighs
- 3Kick dumbbells up as you lie back
- 4Start with dumbbells at upper chest, palms forward
- 5Press up and slightly inward
- 6Lower with control to starting position
Coaching Cues
- Keep dumbbells over upper chest/shoulders
- Do not press over your face
- Control the descent on every rep
- Keep core engaged throughout
Common Mistakes
Pressing too high/over face
Fix: Press over upper chest, not face
Excessive arch
Fix: Keep moderate arch, focus on upper chest
Flaring elbows
Fix: Keep elbows at 45-60 degree angle
Breathing
Inhale as you lower, exhale as you press up
Recommended Reps
3-4 sets of 8-12 reps
Safety Notes
- • Use weights you can control
- • Have spotter for heavy sets
- • Lower bench angle if shoulders hurt
