How to do the incline chest press using dumbbells and a close-grip (hammer grip):
Adjust the bench to the proper incline level you desire. Make sure it’s not too vertical because then you will be working the shoulders more than the chest. The proper incline focuses on the pectoral muscles with secondary emphasis on the anterior deltoid muscle and tricep muscles.
Grab two dumbbells and hold them in your lap with palms facing each other.
Your back and glutes should be pressed firmly against the back of the incline bench.
Bring the dumbbells up to shoulder height and raise them up and over your head. Raise them as high as you can while maintaining a slight bend in your elbows. Basically, don’t over-extend your arms. Your palms should always face each other throughout this movement.
Now bring your arms down to around your head or around the super man pose level. You don’t want to go too far down.
Repeat this movement for about 4-5 sets and 8-12 repetitions. I like to use lighter weights for the first set as a warm-up set.
