Incline Dumbbell Bench Press

Author: Technical Panel

Date

22/03/2006

Rating

Hit Count:

180

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Grasp two heavy dumbbells, sit at the end of the bench, and rest the weights on the end of your knees, your feet about shoulder width apart. To bring the weights into position for your set, keep pressing the weights into your knees as you roll backwards onto the bench. This will bring the weights at straight arms length directly above your shoulder joints, your wrists rotated so that your hands face forward throughout the movement.

You should grasp the dumbbells with opposing fingers and thumb. Do not put thumb round the same side of the bar as fingers.

Keep your head, back and buttocks on the bench through the whole range of the movement. Avoid arching.

 

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Being sure to keep your upper arms directly out to the sides at right angles with your torso, slowly bend your arms and lower the weights downward and slightly out to the sides until your elbows are bent to 90 degrees.

The dumbbells should rest, with your wrists no lower than your chest line.

Concentric Photo

 

 

 

 

Next you are going to return the weight to the starting position by straightening your arms, pushing through your chest muscles and triceps and shoulders.

The dumbbells should travel in a smooth and straight path upwards and slightly back toward your upper chest. Along the same arc that they traveled down without bouncing at the bottom.

You should stop just before your elbow joints lock out to maintain tension upon the muscle and not the joints.



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