Fuller Upper Chest, Individual Arm Strength
Master Series: Incline Bench Press with Dumbbells for More Range of Motion and Upper Chest
The incline bench press will help the development of your upper chest, giving you a fuller look to your upper chest. Using dumbbells allows you a bigger range of motion (able to lower arms past your body), allowing you to work at a 45 degree arm angle and makes sure each arm is working hard (shouldn’t be more than 10% deficit between each arm). Set up the incline to 30-45 degrees. As the incline angle goes up, the shoulder becomes more involved.
- Set your feet, shoulder width apart, flat on the ground
- Stick out your chest and squeeze your shoulder blades back and down
- Line up your eyes under the bar
- Hold the dumbbles at a 45 degree angle witbh the thumbs slightly turned up
- Inhale over the first 1/3 of the movement
- Hold your breath, bracing the core until you press back up, then you exhale the last 1/3 of the movement
- Lower the elbows down, below the body at a 45 degree angle (limit the range of motion if you have shoulder issues)
- Without pause push through your heels, fire your gluts and press the dumbbells up
- Focus on using the upper chest and front shoulder muscles to push and squeeze
- Slowly lower the weights over 2-3 seconds and work on your eccentric strength
