Dumbbells fall into the category of free weights. Using these tools in your workouts requires concentration and the recruitment of stabilizing muscles to maintain balance. This makes free weights more beneficial for muscle-fiber recruitment than weight machines. An incline dumbbell chest press is a good option to add to your upper body workouts. As with all other exercises, technique is important for the best results.
Body Position
The pectoralis major and minor make up the chest area. The pectoralis major gets activated when you move your upper arms across the front of your body, and the pectoralis minor gets activated when you move your shoulders forward. Both actions take place when you perform an incline chest press with dumbbells. The difference between this exercise and a regular dumbbell bench press is that you perform it with your body at an upward angle instead of flat on your back.
Importance to Training
The degree of incline will vary depending on the bench you use. A standard incline bench is fixed at a 45- or 60-degree angle. Adjustable benches can be changed from flat to 90 degrees. When you do a chest workout, the goal is to work your muscles from various angles to maximize your recruitment. A standard dumbbell bench press on a flat bench for example, places most of the emphasis on the middle of your chest. By incorporating incline dumbbell bench presses into your routine, you will target your upper chest. The best approach is to perform flat, incline and decline bench presses with your workouts.
Execution of the Exercise
The execution of the incline dumbbell bench press is important for injury prevention and to make favorable progress. Begin by lying faceup on the incline bench with the weights held an inch apart above your body. Your arms should be fully extended at this point and your palms should be facing your knees. Keeping your abs tight and back against the bench, slowly lower the weights to your sides by bending your elbows. Once you feel a good stretch in your upper chest, push the weights back up and repeat.
Variation
Incline dumbbell flyes target the upper pecs, but they place more emphasis on the inner portion. These are performed slightly different than regular bench presses. Lie face up on the incline bench, but this time turn your palms so they face each other. Now bend your elbows slightly and keep them bent as you lower the dumbbells down to your sides. Steadily push the weights back up and repeat.
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