Execution
Setup:
Adjust the bench to a 30-45° incline.
Hold dumbbells with a neutral or pronated grip.
Retract shoulder blades and keep feet flat on the ground.
Lowering Phase:
Lower the dumbbells under control until elbows are parallel to the floor.
Keep elbows at 45-60° to avoid excessive shoulder strain.
Pressing Phase:
Push upward in a natural arc, bringing dumbbells together but not touching.
Exhale as you press and squeeze the upper chest at the top.
Targets:
Men
Beginner: 25 lbs
Intermediate: 45 lbs
Advanced: 65 lbs
Elite: 90 lbs
Women
Beginner: 10 lbs
Intermediate: 25 lbs
Advanced: 40 lbs, Elite: 60 lbs
Advanced Techniques:
Mechanical Drop Sets: Start with Incline Dumbbell Press → Transition to Flat Dumbbell Press as fatigue sets in.
Slow Eccentric: Lower the dumbbells for 4-6 seconds to increase muscle tension.
Isometric Holds: Pause at halfway for 3-5 seconds before pressing up.
Unilateral Press: Press one dumbbell at a time to improve core and stability.
Focus On:
Keeping wrists straight and aligned with forearms.
Controlling the descent to maximize time under tension.
Key Tips:
Adjust the incline properly (not above 45° to avoid excessive shoulder involvement).
Use moderate weight to maintain good control.
Keep tension on the chest by not locking out elbows completely.
Common Mistakes:
Setting the incline too steep, shifting focus to shoulders.
Dropping dumbbells too low, stressing the shoulders.
Using excessive weight, leading to poor control.