Incline dumbbell chest press exercise done by LL Cool J with the help of a spotter from LL Cool J's Platinum workout
Using dumbbells to do any chest press exercise provides you with the greatest range of motion possible compared to weight training machines. Using dumbbells is also the cheapest way to create an effective home gym because all you need is a set of dumbbells and a weight training adjustable bench. The only drawbacks are that if you work out with very heavy weights, you may need a spotter to help you or it may be difficult at times to raise heavier weight dumbbells to the starting position compared with weight machines.
Regardless, I also do recommend that you use chest press exercise machines because they have their unique benefits: they add variation and a change of pace to your weight training workout, preventing boredom and your muscles from getting used to the same movement and workout routine.
Here is how to do the incline chest press using 2 dumbbells and a wide-grip (a standard grip):
- Adjust the bench to the incline that you desire. The angle of the incline that you choose will work out the chest slightly differently. The more a bench is adjusted downwards, then more of the chest is involved in the exercise.
- I like to grab the dumbbells one at a time from the floor and bring them up, rest them on the top of my legs, lean back on the bench and then raise them to the starting position.
- In the starting position: palms face forward, elbows bent and slightly below shoulders.
- Press the dumbbells upwards while still maintaining a slight bend in your elbows at the top of the movement. Where the dumbbells end up, depends on your arm length.
- Lower the dumbbells to the starting position, going as far down that you can go while maintaining around a 45 degree angle. You don’t want to go too far down because you will end up working the shoulders more and over-extend yourself.
- Breathe out as you press (raise dumbbells) and breathe in as you lower.
- Do about 4-5 sets of 10 to 12 repetitions.
This is how to do the basic incline dumbbell press. This exercise can become very technical, but doing it in its basic form is just fine. The keys to doing this strength training exercise are to do it safely and with good form. Also, use weights that you are comfortable with and use a range of motion that your body type will safely allow.
Another incline variation of this exercise is the close-grip incline chest press.
