Execution
Setup:
Lie on a flat bench with dumbbells in each hand.
Keep feet planted on the ground for stability.
Retract shoulder blades and slightly arch lower back.
Lowering the Dumbbells:
Lower the dumbbells slowly (2-3 seconds) until elbows reach chest level.
Keep elbows slightly tucked (not flared).
Pressing Up:
Push the dumbbells upward in an arc, bringing them together but not touching.
Squeeze the chest at the top for maximum activation.
Targets:
Men
Beginner: 30 lbs
Intermediate: 50 lbs
Advanced: 75 lbs
Elite: 100 lbs
Women
Beginner: 15 lbs
Intermediate: 30 lbs
Advanced: 50 lbs
Elite: 75 lbs
Advanced Techniques:
Mechanical Drop Sets: Transition from Incline Dumbbell Press → Flat Dumbbell Press in one set.
Slow Eccentric: Lower the dumbbells for 4-6 seconds to increase time under tension.
Paused Reps: Pause just before reaching chest level to improve control and eliminate momentum.
1.5 Reps: Lower all the way, press halfway up, lower again, and then press to full extension for one rep.
Focus On:
Keeping dumbbells under control throughout the movement.
Engaging core and stabilizer muscles for better execution.
Key Tips:
Use neutral grip if experiencing wrist or shoulder discomfort.
Lower the dumbbells to chest level, not too low or too high.
Do not let dumbbells touch at the top, keep tension on the muscles.
Common Mistakes:
Rushing reps, reducing control.
Bringing dumbbells too close together, losing tension.
Dropping elbows too low, causing discomfort.