High incline dumbbell chest press

High Incline with Dumbbell Chest Press is an excellent exercise for training the upper part of the chest muscles as well as shoulders and triceps . By using a higher incline on the bench, this exercise puts more focus on the upper chest and anterior deltoids, which contributes to better definition and strength in the upper body.

Correct Execution and Technique

How to perform High Incline with Dumbbell Chest Press correctly:

  1. Starting position: Adjust the bench to a high angle of inclination, approx. 45-60 degrees. Sit with dumbbells resting on your thighs, and lift them to shoulder height as you lean back.
  2. Execution: Press the dumbbells up until the arms are straight, but avoid locking the elbows. Keep a controlled movement and focus on activating the chest muscles.
  3. Lowering phase: Lower the dumbbells slowly to the starting position, where the elbows are bent for approx. 90 degrees. Maintain control throughout the movement.
  4. Breathing technique: Breathe in when you lower the dumbbells, and breathe out when you push them up.

Common Errors

To get the most out of the exercise and avoid injuries, you should be aware of the following errors:

  • Bench angle that is too high or too low: An angle that is too high or too low can reduce activation in the upper chest. Try to keep the bench between 45 and 60 degrees for best effect.
  • Elbows too far out: If the elbows stick out too far, it can increase the load on the shoulders. Keep your elbows at a slight angle (around 45 degrees) for better chest activation.
  • Too fast execution: Avoid doing the movement too fast, as this can reduce muscle control. Keep a steady pace.

Modifications and Variants

High Incline with Dumbbell Chest Press can be adapted to different training levels and goals:

  • For beginners: Start with lighter dumbbells to focus on correct technique before increasing the weight.
  • One-arm chest press: Perform the exercise with one dumbbell at a time to challenge the stability of the core muscles.
  • With a machine: If you want extra support, the exercise can be performed in a machine to reduce the strain on your shoulders and back.

Repetitions and Sets

For optimal strength and muscle growth in the upper chest, 3 sets of 8-12 repetitions are recommended. Use a weight that allows you to perform the movement with good technique throughout the set.

Breathing technique

Good breathing technique will help you stabilize your core muscles. Inhale as you lower the dumbbells towards your chest, and exhale as you push the dumbbells up. This contributes to smoother movement and better control.

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