Pectoralis Major, Anterior Deltoid, Triceps, Glut Strength
Target Muscles: Pectoralis Major, Anterior Shoulders, Triceps
Pro Tips: Maintain a flat platform (do not hyperextend at the waist). Maintain strict form so you won’t put your shoulder at risk. Using a lighter weight will help you focus on form and decrease risk of injury.
- Set up the incline to 30-45 degrees
- Set your feet, shoulder width apart, flat on the ground
- Push through your heels and lift your hips up until your shoulder hips and knees form a straight line
- Squeeze your gluts throughout the set
- Stick out your chest and squeeze your shoulderbldades back and down
- Line up your eyes under the bar
- Hold the dumbbells at a 45 degree angle with the thumbs slightly turned up
- Lower the elbows down, below the body at a 45 degree angle (limit the range of motion if you have shoulder issues)
- Without pause press the dumbbells up
- Focus on using the chest mostly with help from the front shoulders and triceps
- Slowly lower the weights over 2-3 seconds and work on your eccentric strength and get the most out of this exercise
